METCON 2-6-20
(Time, Rx2, Rx3)
5-7 Min Rounds:
100 m Farmers Carry
20 Weighted Box Stepovers (pair, DB's at sides)
25/20 Calories Row
*In large classes athletes can work in with one another with one person starting at the top on the carry and the other athlete starting at the bottom on the row.
Goal: Sub 20:00 for working time.
Tip: This workout is grip intensive. Consider short strategic breaks on the carry and stepovers. Keep an aggressive row pace! Ideally you will have built in rest each round.
Purple Rx: 50#-53#/35# pair, 24''/20'' box
Blue Rx2: 35#/25#-26# pair, 24''/20'' box
Orange Rx3: 25#/15# pair, 20''/16'' box
bodyweight stepover, sub 20/15 Calorie Row
Yellow MODWOD: 20#/12# pair, bodyweight plate stepover, Sub 15/12 Calorie Row
| 1st | 32:59 Rx | Janelle Thu, Feb 6, 2020 | | 2nd | 22:25 Rx2 | Kirklin Thu, Feb 6, 2020 | | 3rd | 22:51 Rx2 | Rachel T Thu, Feb 6, 2020 | | 1st | 17:34 Rx | Seth B Thu, Feb 6, 2020 | | 2nd | 23:09 Rx | Wesly Thu, Feb 6, 2020 | | 3rd | 25:30 Rx | Steven P Thu, Feb 6, 2020 |
| Heikoti | 30:27 Rx3 | #50 farmers carry, body weight step over | | Vince | 21:39 Rx2 | 4:50, 4:18, 4:09, 4:12, 4:10 | | Brian S | 23:14 Rx3 | | | Katheryn | 26:44 Rx2 | 26# kb | | Seth B | 17:34 Rx | Tried to use it as warm up then realized that it wasnt going to be a warmup so negative splits | | Carolyn | 22:23 Rx3 | | | Richard S | 22:46 Rx2 | | | Simone | 26:35 Rx2 | | | Wesly | 23:09 Rx | | | Janelle | 32:59 Rx | | | Rachel T | 22:51 Rx2 | | | Steven P | 25:30 Rx | | | Bridger L | 25:45 Rx2 | | | Susie | 25:52 Rx3 | 1st 3 rounds did 16” box step over, changed to plate step up last 2 rounds | | Kirklin | 22:25 Rx2 | 20lb step ups tho | | Todd N | Dnf Rx | 3rds (scaled) |
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