CrossFit Lockhart – CrossFit
Metcon (Time)
W/ a 32 minute running clock:
4 rounds
20 KB snatches 53/35
20 hang SQUAT cleans 135/95
then:
3 rounds:
600m run
30 Burpee DB deadlift 50/35
then:
1. Row for distance the remaining time.
2. double under or singles for reps the remaining time
One partner row, while the other one jump rope, and switch as needed.
Suggested weights KB:
35/26, 26/18
Suggested weight barbell:
115/75, /95/65, 75/45
Score the time you finish the 3 rounds WOD. Also score the total distance in the rower and the total reps jump rope.
Metcon (Distance)
Score the rowing distance
Metcon (AMRAP – Reps)
Score the Jump Rope reps
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