Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

CFO Class: MetCon

As many rounds as possible in 15mins of:

5 Front squats 185/135 lbs

20 Cal Machine
We are being introduced with some intensity today, looking for athletes to consistently pick up the bar right away off the machine, rep out their unbroken front squats and get right back on the machine. Managing the pace on the machine will be the only thing we can do from a strategy standpoint, here is where it comes in handy to get to know yourself and your abilities on the machines as to settle into a nice pace over the 15mins of work utilizing the following pacing measures:


pace/500m, cals/hour, s/m


Km/h, RPM, wattage

Ski erg:

Cals/hour, s/m