CrossFit Kent Island – CrossFit
Metcon
Metcon (Time)
100 Hang Power Clean (75/55)
100 Calorie Row
100 Burpee Over the Rower
100 Toes to Bar
100 Wall Ball Shots (20/14)
100 Med Ball Sit-Ups (20/14)
100 Box Jump Overs (24/20)
100 Russian KB Swing (53/35)
100 Pull-ups
100 Front Squat (75/55)
*Switching every 5 reps, except row, where you can break that up as needed.
*Both partners working at the same time