4/29/2017
CF Megalodon – CrossFit
Metcon
Teams of 6 (3 guy 3 girl if possible)
3 parts, once a workout is completed immediately move on to the next workout
A: 6 x 400m relay (time cap 11:00)
B: 2 Rep max front squat for load (time cap 4:00) one rack per team
C: Three mixed gender pairs complete the following for time: (time cap 22:00)
Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position
Partners may switch during each exercise, but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.
