Crossfit Garage – CrossFit

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Metcon

Metcon (Time)

5 rounds for time of:

5 dumbbell hang squat snatches, left arm

5 dumbbell hang squat snatches, right arm

5 dumbbell thrusters

200-m run

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Metcon (Time)

Intermediate Option

5 rounds for time of:

5 dumbbell hang squat snatches, left arm

5 dumbbell hang squat snatches, right arm

5 dumbbell thrusters

200-m run

Men: 40-lb. dumbbells

Women: 25-lb. dumbbells

Beginner Option

5 rounds for time of:

5 dumbbell hang squat snatches, left arm

5 dumbbell hang squat snatches, right arm

5 dumbbell thrusters

200-m run

Men: 25-lb. dumbbells

Women: 15-lb. dumbbells

WOD Breakdown

Warm-up (No Measure)

Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.