Three’s Company

Seaward CrossFit – CrossFit

Metcon (Time)

In team of 3 for time:

150/120 cal bike or row

100 Thrusters(135lbs/95lbs)

400 meter run each person, relay style

*Accumulate the calories on the bike/rower and the thrusters in any fashion with only 1 person working at a time.

**1 person runs at a time on the run. After completing the run they tag in the next person.

Fitness

In a team of 3 for time:

150/120 cal bike or row

100 Thrusters (95-115lbs/65-75lbs)

400 meter run each person, relay style

OR MAYBE…

In a team of 3 for time:

100/80 cal bike or row

75 Thrusters (Use a load that allows for approximately 10 reps to be completed)

400 meter run each person, relay style

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