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