Great Woods Fitness & Performance – CrossFit

Metcon (Time)

0-20:00

With partner

21 Thruster 95/65

21 Thruster

30/22 Assault bike Cal

18 Thruster

18 Thruster

30/22 Assault bike Cal

15 Thruster

15 Thruster

30/22 Assault bike Cal

**Partner 1 performs 21 thruster

** Partner 2 then performs 21, and they work together to comple bike cals

@20:00

6 Rounds for time:

24 Double under

8 Hang power Clean 95/65

8 Chest to bar

8 HSPU

12/8 Calorie Row

** Rotating movements until all 6 Rounds are complete
Scaled-

6 RFT

12/8 ski

8 Hang power clean 75/55

8 BFB

8 S2OH

12/8 row