TriPark Strength – CrossFit

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Metcon

Complete as many repetitions as you can, as quickly as you can.

Movements:

Thrusters (45/33 lb)

KB Swings (53/35 kg)

Box Jumps (24″/20″)

Burpees

Partner B runs a 400m while Partner A performs as many reps as possible of the first movement. Once Partner B returns from run, partners switch positions, so Partner A now runs and B performs as many reps as possible of the first movement.

After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.

One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Metcon (Time)

2 Mile Run

Metcon (AMRAP – Reps)

Thrusters (45/33 lb)

KB Swings (53/35 kg)

Box Jumps (24″/20″)

Burpees