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Monday, January 21, 2019

CrossFit MPH – WOD

Metcon

Metcon (Time)

in teams of two, two rounds for time:

1750m row

150x sit-up

75x swing @ 70/55-lbs.

In this workout, the row must be divided in 250m intervals. Both athletes may work at the same time during the sit-up portion. Only one athlete can work at a time during the swing portion.

Sunday, January 20, 2019


20 minutes, as many reps as possible:
20x box jump
10x 2x hang power clean + 2x front rack walking lunge @ 50/35-lbs.*

*entire complex must be completed unbroken for the repetition to count.

Sunday, January 20, 2019

CrossFit MPH – WOD

Metcon (AMRAP – Reps)

20 minutes, as many reps as possible:

20x box jump

10x 2x hang power clean + 2x front rack walking lunge @ 50/35-lbs.*

*entire complex must be completed unbroken for the repetition to count.