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Want to improve your lifting? Next 8 week Barbell Club starts 26 March. Send e-mail to [email protected] to reserve a spot or talk to one of our coaches for more info 🙂

TOA CrossFit – CrossFit

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Metcon

Metcon (Time)

Every 8 minutes, for 40 minutes (5 sets) for times:

RX:

Every 8 minutes, for 40 minutes (5 sets) for times:

25 Calories

15 Burpee Box Jump-Overs (24″/20″)

Run 400 Meters
Your score is all your times added up into one.

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

Metcon (Time)

Every 8 minutes, for 40 minutes (5 sets) for times:

SCALED

Run 400m

10 Burpees

10 Jumping Lunges

25 calories
Your score is all your times added up into one.

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

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