CrossFit 5150 – CrossFit
Metcon
The 3 Screams of Halloween (Time)
3 Rounds for Time
10 calorie Echo Bike/SkiErg/Row*
2 Clean-and-Jerks (135/95 lb)
10 calorie Echo Bike/SkiErg/Row*
3 Burpee Box Jumps (20/24 in)
2 Clean-and-Jerks (135/95 lb)
10 calorie Echo Bike/SkiErg/Row*
4 Deadlifts (135/95 lb)
3 Burpee Box Jumps (20/24 in)
2 Clean-and-Jerks (135/95 lb)
10 calorie Echo Bike/SkiErg/Row*
5 Bar Muscle-Ups
4 Deadlifts (135/95 lb)
3 Burpee Box Jumps (20/24 in)
2 Clean-and-Jerks (135/95 lb)
10 calorie Echo Bike/SkiErg/Row*
6x50ft Shuttle Runs
5 Bar Muscle-Ups
4 Deadlifts (135/95 lb)
3 Burpee Box Jumps (20/24 in)
2 Clean-and-Jerks (135/95 lb)
10 calorie Echo Bike/SkiErg/Row*
Rest 3 minutes
*Switch another machine after every roun d.
With a running clock, complete 3 rounds of the prescribed work in the order written as fast as possible. Rest 3 minutes after each round. Please keep the clock running and start exactly after your rest period. This workout will be done similar to “ 12 Days of Christmas ” wherein athlete will start with the 10 calorie Echo Bike, then 2 Clean-and-Jerks and 10 calorie Echo Bike, adding one movement each segment.