3/3/2015

2
Mar

3/3/2015

high res-2014-12-20-CF Thermal 1st Anniversary-124511-IMG_9627

The metcon starts with the row and ends with the cleans. You will row 500m as fast as possible, then rest exactly 2 minutes. After those two minutes are up, you’ll do 30 burpees, 10 full cleans, 30 burpees, and 10 full cleans. You will probably do singles or doubles on the cleans and that’s ok. Time domain is around 11-18 minutes depending on strength and speed.

Strength

Shoulder Press
5, 5, 5

Conditioning

For total time:
row 500m

rest 2 minutes

then, 2 rounds:
30 burpees
10 cleans, 155/105#

2 Responses

  1. Aileen

    Carter 135/11:31 95# pwr
    Mike D 145/13:08 RX
    Smurf 135/13:54 135# pwr
    Becca 67.5/work
    KT 85/11:13 RX
    Wax 135/10:33 105# pwr
    Tanya 50/14:02 55#

  2. Vin

    Matt S 95 / 14:48 85#
    Courtney 70 / 14:20 65#
    Meghan 60 / 14:55 65#
    Molly 75 / 14:22 65#
    Cramer 95 /14:35 125#
    Stacey 50 / 13:39 40#
    Trish 55 / 14:43 555#
    Deeks 135 / 13:27 135#
    Heath 85 / 11:05 85#
    Bob 75 / did work
    G Baby 135 / 12:02 Rx

    Vin 135 / 9:59 Rx
    Ali 45 / 15:21 65#
    Aileen 70 / 14:32 Rx
    Ron 155 / 10:11 Rx
    Charm 30 / 16:48 35#
    Greg 105 / 16:59 sc
    Brian 130 / 12:21 sc
    Megs 75 13:27 Rx