CrossFit Towson – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

400m run buy in

10 T-2-B

20 OH plate lunge (45#/35#)

30 cal row or DUs*

40 HRPU

30 DUs or cal row*

20 burpees to plate

10 pull ups

*athletes do BOTH, order subject to rower availability

Rest 6 minutes, then…

Metcon (Time)

The Crowded Stacy…

Once through for time:

30 deadlifts (95#/65#)

15 power cleans (95#/65#)

10 box jumpovers (24″/20″)

rest 1 minute (add plates)

20 deadlifts (125#/85#)

10 power cleans (125#/85#)

20 box jumpovers

rest 1 minute (add plates)

10 deadlifts (155#/105#)

5 power cleans (155#/105#)

30 box jumpovers

Rx+ = 125#/85#, then 155#/105#, then 185#/125#


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