Wellness Revolution CrossFit – CrossFit

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Metcon

Metcon (Time)

ESSENTIALS

3 Rounds:

15 Power Cleans (75/55)

20 Pushups (knees, if needed)

2 Rounds:

27/21 Calorie Row

115 Single Unders

1 Round:

35/25 Calorie Assault Bike
–20 MIN CAP

–No rest btwn WODs

–Score = Total Time

Metcon (Time)

FITNESS

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike
–20 MIN CAP

–No rest btwn WODs

–Score = Total Time

Metcon (Time)

PERFORMANCE

3 Rounds:

15 Power Cleans (135/95)

20 Pushups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike
–20 MIN CAP

–No rest btwn WODs

–Score = Total Time