CrossFit Loyalty – CrossFit
Metcon (Time)
For Time:
100 Double Unders, 50 AbMat Sit-ups
40 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
30 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
20 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
15 hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
10 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
200 Run
Starting on minute zero
200m Run every 3 minutes for the duration of the workout.
Rowing Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row
On the 3:00 x 3 Rounds:
600/500 Meter Row
On the 2:00 x 4 Rounds:
400/350 Meter Row
