Wellness Revolution CrossFit – CrossFit

Happy birthday Julie Coburn!!!

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Metcon

Metcon (Time)

ESSENTIALS

(Teams of 3)

For Time (25 Minute Cap):

150/90 Calorie Assault Bike

Directly Into…

50 Knee Raises

50 Box Step Overs (20″)

50 Thrusters (65/45)

50 Knee Raises

50 Box Step Overs (20″)

50 Thrusters (75/55)

50 Knee Raises

50 Box Step Overs (20″)

50 Thrusters (95/65)
–One athlete working at a time

–If you hit the cap, add 1 second for every rep not completed

Metcon (Time)

FITNESS

(Teams of 3)

For Time (25 Minute Cap):

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)
–One athlete working at a time

–If you hit the cap, add 1 second for every rep not completed

Metcon (Time)

PERFORMANCE

(Teams of 3)

For Time (25 Minute Cap):

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (155/105)
–One athlete working at a time

–If you hit the cap, add 1 second for every rep not completed