C2 – CrossFit
Metcon
Metcon (Time)
Teams of 3…
Workout A:
3 rounds for time:
1k row
50 air squats
50 push ups
50 lunges
—-5:00 rest—-
**One team member works at a time. Each team is responsible for holding one 20 lb. slam ball overhead at all times. Dropping the ball is a 9 burpee penalty.
Metcon (AMRAP – Reps)
Workout B:
5:00 amrap:
Slam balls/plank/hollow body
Score: # of slamballs
Everyone works – All teams must have one person on slam balls, one person in hollow body position and one person in plank position. If a team member drops out of hollow body or plank, slam ball reps do not count.