Boulder CrossFit – CrossFit

Metcon (Time)

Every 18:00 x 2 Sets

800-400-200m Run

8-4-2 Bar Muscle-Ups

80-40-20 Double Unders

*15/11 Calorie Echo Bike

*Echo Bike Finishes each round on set 1 and starts each round on set 2

On the second time through this please complete in reverse order.

This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Goal: Finish each round in 14:00-17:00

Time Cap: 17:00 on Round 1. 18:00 Round 2.

Finisher (No Measure)

3-4 Sets: For Quality

:15-:20 Ring Support Hold

:20/:20 Paloff Walk Out*

For the walkout we want you to walk out a couple steps to increase tension, then walk back with control, and continue for the 20 seconds.