CFO Class: MetCon

“The Standard”

For time:

30 Clean & Jerks 135/95lbs
30 Ring muscle ups
30 Snatches 135/95 lbs


From the CrossFit Games. Athletes should plan to be composed from the start to the finish, this will feel like we can keep a significantly fast tempo from the start, but if we find ourselves on pace with tia toomey, we’ve gone out too hard. Being three benchmark workouts, we can get caught up in expecting certain results by comparing to previous times and combining to get an overall time for this workout. This would be a mistake. A totally different workout combined than seperate with a totally different stimulus.
Conditioning

6 rounds
20/16 cal row
15/12 cal bike
200m run

Rest 3mins
Post chain accessory

Accumulate 500ft KB front rack walking lunge

*Use the 50ft track