2 Metcons?? WTF!

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Row 100m

Run 100m

Row 200m

Run 200m

:30 bear crawl

:30 pull up hang w/ chin above bar

:30 handstand hold or wall walk hold

Metcon

Metcon (Time)

For Time (with a Partner)

6 Alternating Rounds of (3 each):

15 foot Handstand Walk (or 3 Wall walks)

6 Burpee Box Jump Overs (30/24 in)

15 foot Handstand Walk

6 Bar Muscle-Ups (or 12 pull ups or ring rows)

15 foot Handstand Walk

Directly into, 4 Alternating Rounds of (2 each):

12 Chest-to-Bar Pull-Ups (or jumping pull ups/jumping c2bar)

10 Dumbbell Overhead Walking Lunges (50/35 lb)

20/16 calorie Row

Time Cap: 30 minutes