CrossFit 5150 – CrossFit
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Metcon
Metcon (Time)
“Burn the Bird”
For time:
30 Clean and Jerks 135/95
Rest 2 minutes
Then, 5 Rounds of:
15 Cals bike
15 KB Swings 2/1.5
Rest 3 minutes
Then, 4 Rounds of:
4 Pull ups
8 Push ups
16 Air Squats
Rest 4 minutes
Then, 3 Rounds of:
15 Box Jumps 24/20
15 Cal row
Rest 3 minutes
Then, 2 Rounds of:
20 Wallballs 20/14
30 Sit ups
Rest 2 minutes
Then,
50 burpees