BayWay CrossFit Staff – CrossFit

Metcon

Metcon (4 Rounds for time)

4 x 500m Rows

Metcon (Time)

Squat Clean & Jerks

5 @ 135/95 – 185/115

10 @ 155/105 – 205/125

15 @ 185/115 – 225/155

*Workout starts with 500m row for time – then after every set of clean and jerks you row another 500m row for time (total of 4 500m row – The rows will be scored seperate than the cleans so row each one hard*
*******make sure you write down your time as soon as you finish the 500m row. we will be averaging the times at the end