BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Teams of 2: Only 1 person works at a time.

Task #1:

300 Wall Balls (20/14lb.)

*Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls.

*Repeat the 3 deadlifts and hold at the top each time you switch.

*Weight: 185/135

Immediately into;

Task #2:

200 Pull-Ups

*Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups.

*You can switch whenever you like, but one partner must have that bar in the front rack before the other can do a pull-up.

*You do not have to switch when you break.

*Weight: 185/135lbs.

Immediately into;

Task #3:

100 Calorie Echo Bike

*Partner 1 is on the bike, while partner 2 is holding (185/135lbs.) OVERHEAD (you must clean and jerk it to get it there).

*The weight must be locked out overhead until your partner can ride the bike. If you drop it, your partner must stop riding. Switch whenever you like here.