5/10/18

Crossfit RXD – Strength & Conditioning

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Metcon

Metcon (Time)

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

*If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
Intermediate Option

5 rounds for time of:

1 sub-0:48 250-m row

100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option

3 rounds for time of:

1 sub-0:55 250-m row

100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.


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