Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (Time)

Teams of 2

200 meter run

100 DU or 200 Singles

2 MU’s (bar or rings)

200 meter run

50 Pull ups

2 MU’s (bar or rings)

200 meter run

100 Ab mats

2 Mu’s (bar or rings)

200 meter run

50 WB (20/14)

2 Mu’s (bar or rings)

200 meter run

50 Burpees

2 Mu’s (bar or ring)

200 meter run

50 KBS (53/34)

2 Mu’s (bar or rings)

200 meter run

50 T2B

2 Mu’s (bar or rings)

200 meter run

50 push press (45/35)

2 Mu’s (bar or rings)
scale for MU’s: 2 C2B pull ups 2 ring dips, 2 burpee pull ups, 2 low bar pull ups 2 box dips.

You run together and split all other work.