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FOE CrossFit – CrossFit

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Metcon (3 Rounds for reps)

RX+

1min Double Unders

1min Ring Dip

1min HSPU

3 Rounds

RX

1min Double Unders

1min Ring Dip

1min HSPU

3 Rounds

FITNESS

1min Single Unders

1min Box Dip

1min Pike Pushups

3 Rounds
Perform as many reps as possible in each of the given minute for each movement. Score for this metcon is total reps each of the three rounds.

Immediately move into the second metcon where you will perform 3 rounds for time.

Metcon (Time)

RX+

45 Double Unders

15 Ring Dips

12 HSPU

3 Rounds

RX

35 Double Unders

10 Ring Dips

8 HSPU

3 Rounds

FITNESS

35 Single Unders

10 Box Dips

8 Pike Pushups

3 Rounds