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TOA CrossFit – CrossFit

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Metcon

Metcon (Time)

Every 8 minutes, for 32 minutes (4 sets), for times:

50 Double-Unders

15 Push Presses (52.5kg/35kg)

15 Back Squats (52.5kg/35kg)

400 Meter Run
Your score is all your times for 4 rounds combined.

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 32 minutes (4 sets), for times:

SCALED

20 Lunges with Dumbbells

15 Dumbbell Push Presses

15 Dumbbell Squats

400 Meter Run
Your score is all your times for 4 rounds combined.

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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