CrossFit Towson – CrossFit

Metcon

Metcon (Time)

If you are doing Murph on Monday…

At moderate pace:

1K row

2 minute rest

200 DUs (600 SUs)

2 minute rest

800m run

2 minute rest

80 cal on Airdyne bike

Metcon (AMRAP – Rounds and Reps)

If you are NOT doing Murph on Monday…

24 minute AMRAP:

1 two-KB farmers carry to yellow pole and back (2 x 53#/2 x 35#)

5 power cleans (95#/65#)

10 front squats (95#/65#)

15 box jumps

20 HRPU

25 ab mat sit ups

200m SPRINT (as fast as possible)


CrossFit Journal: The Performance-Based Lifestyle Resource