Timmy’s Last Hurrah!

Midcoast CrossFit – Endurance

View Public Whiteboard

Metcon (Time)

1 round

800 m run

10 burpees (RX+ burpees over bar)

10 thrusters (33/15)(45/33)(95/65)

10 sit ups (RX+ GHD)

Rest 1 minute

2 rounds of:

400 m run

10 burpees

10 front squats (33/15)(45/33)(95/65)

10 jumping pull-ups (jumping pull ups for ALL levels)

Rest 1 minute

3 rounds of:

200 m run

10 burpees

10 thrusters

10 sit ups

*score is total time MINUS the 2 minute rest

*40 min. Time cap, if reps are incomplete after time is called, add each additional rep on as a second to the 40 minutes