September 03, 2020
0
CrossFit Cape Cod – CrossFit
Metcon (4 Rounds for reps)
2:00 Max Thrusters 95/65#
Rest 1:00
3:00 Max Burpees
Rest 2:00
4:00 Max Clean and Jerks 135/95#
Rest 3:00
5:00 max distance Row or Run
With the built-in and increasing rest times, push yourself for a max effort for each movement!
Some goals to strive for:
Thrusters 30-40
Burpees 40-50
Clean & Jerk 25-30
Row 1,000-1400
Run 1,000-1400