CF 02/09/2019

CrossFit Steamboat – CrossFit

Metcon

Metcon (No Measure)

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (50, 35)

60 Wall balls (20, 14)

90 Double Unders

*Split as desired

Rx+:(60, 40) (30, 20)

L3: (45, 30)

L2: (35, 25) (14, 10) (Double Under Attempts)

L1: (30, 15) (10, 8) (Single Unders)
Today’s Metcon you’ll have almost an equal amount of time on the rower and for the snatch/wall ball/double under triplet (roughly 18 minutes for each.) Your athletes should come up with a plan so they can pace each section of this workout (row/triplet) and so they can work consistently with their partner and minimize transitions. Their scaling should allow for smooth pace throughout. There is a lot of different directions folks can go with splitting this work, particularly with the rowing intervals, but that is up to them to figure out and decide what works best for their team. For athletes that are lacking in endurance going for longer efforts on the rower (750m) would make sense whereas people looking in explosive strength could row for shorter intervals (250m).