CrossFit First Creek – CrossFit
Metcon
Metcon (Time)
Continuous clock!!!
0:00-8:00
45/35 calorie row
30 clean and jerk (135/85)
8:00-16:00
Establish 1RM thruster from the ground
16:00-24:00
45/35 calorie row
30 hang squat clean (135/85)
**24 minute cap**
If you finish any part before the allotted time, that is your rest. Target time is around 6 minutes for the row/cleans. Hustle to change your weight on the max thruster and be smart about your time to get back to perscribed weight before the last 8 minute segment begins. Time will be it takes you to compete last couplet.
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