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Workout of the Day, 11SEP18

10
Sep

Workout of the Day, 11SEP18

CrossFit Metropolis – WOD

Metcon (AMRAP – Reps)

5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.

Women 65 lb.
Scaling

Similar to last week’s burpee/run couplet, reduce the reps, load and distance so you have at least 30 seconds for the second set of thrusters.

Intermediate Option

5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.

Women 55 lb.

Beginner Option

4 2-minute rounds of:

7 thrusters

150-m row

Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.

Women 35 lb.