CrossFit Metropolis – WOD
Metcon (No Measure)
Suns Out Guns Out Team Throwdown!
Meet at the gym at 9:15am then we’ll head to the basketball courts at 96th Street (weather pending).
Check what team you’re on here: https://docs.google.com/spreadsheets/d/1pPbXygLtEtAZCGM5Jjwj_OIs7Dq9BCxC5zpFWp3RT2M/edit?usp=sharing
1: SOGO Event 1 (Time)
5* athletes from each team complete the following:
300 total KBS (24/16kg)
Tag the next athlete before they can start. All athletes on team sprint down and back on the court every time an athlete breaks reps!
*Active athletes per event will vary depending on team turnout
2: SOGO Event 2 (Time)
4* athletes from each team complete the following:
Each athlete walks down the court in a double KB farmers carry (24/16kg)
At the end, complete 15 double front rack squats then walk back down the court in a double KB farmers carry and tag your partner!
Scaled option for the front rack squats will be a goblet squat with one kettlebell.
3: SOGO Event 3 (Time)
Send 3* athletes to complete 75 double KB thrusters (16/12kg).
Every time an athlete breaks, the entire team does 5 burpees!
4: SOGO Event 4 (Time)
Send 2* athletes to complete the following:
200 air squats
100 hand release pushups
Athletes working must move through one movement before moving through the next!
5: SOGO Event 5 (Time)
All athletes complete in the Over Under relay down the court. If the ball drops, the team starts over.