Crossfit Oshawa – CrossFit


Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12mins of:

6 Ring muscle ups

6 Deadlifts 315/225 lbs
We have a heavy load and “heavy” gymnastics bias in today’s challenging workout. Athletes should feel challenged by the movements today, not necessarily metabolically, unless the rx’d version is metabolically taxing because they can move well.

Although deadlifts should be touch and go efforts and the rings should be fought unbroken, we want to govern how quickly we complete total rounds on this workout through managing our rest intervals. Consistency is key today.

Metcon (Time)

Rowing Intervals

For fastest possible single interval:

10 x 200m Row
The idea is to go fast as possible each and every effort, pacing is out the window, resting as needed between efforts.