CrossFit ABF – CrossFit Personal Training
Metcon
Metcon (Time)
Run 500m as a team with an empty barbell
50 Synchronized Thrusters 95/ 65lbs
Then one at a time all team members must complete 2 rounds of the following:
12 KB Swings (70)(53)
7 Burpee to 6” Target
12 Box Jump Overs (24)(20)
12 Push-Ups
5 Tire Flips + Jump Through
12 K2Es
12 Push Press 95/65
40m Sandbag Carry 30/20
40m Farmer’s Carry 70/53
40m Waiter’s Carry 25/10
Once the last team member has completed above, then:
50 Synchronized Thrusters 95/65lbs
Run 500m as a team with an empty barbell
