METCON 8-31-23 (Time, Rx2, Rx3) Minutes 0-10: Annie 50-40-30-20-10: Double Under Anchored Sit Up *REST w/ time remaining Minutes 10-20: 800 m Run 40/30 Calorie Ski *REST w/ time remaining Minutes 20-30: 5 Rounds For Time: 12/9 Calorie Assault bike 12/9 Calorie Row *REST w/ time remaining Score=total working time. Start on different stations to share machines! If there are more than 12 athletes, some can start on ski first and run second. Goal: Sub 22 total working time. Rx: As written Rx2: Sub Singles x 2 Rx3: Sub Singles, Sub 30/25 Calorie Ski, 10/7 Calorie Row/Bike MODWOD 1: Sub Plate Taps or Singles, 40-30-20-10 rep scheme, 600 m Run, 25/20 Calorie Ski, 10/7 Calorie Row/Bike MODWOD 2: Sub Plate Taps or Singles, 30-20-10, (assisted sit ups), 400 m Run or 1000 m Bike Erg, 20/15 Calorie ski, 7/5 Calorie Row/Bike
| 1st | 24:44 Rx | Leslie Thu, Aug 31, 2023 | | 2nd | 26:00 Rx | Annalee Thu, Aug 31, 2023 | | 3rd | 24:34 Rx3 | Tia N Thu, Aug 31, 2023 | | 1st | 21:28 Rx | Hayden P Thu, Aug 31, 2023 | | 2nd | 25:25 Rx | Vince Thu, Aug 31, 2023 | | 3rd | 14 Rx3 | Keith C Thu, Aug 31, 2023 |
| Vince | 25:25 Rx | | | Annalee | 26:00 Rx | 9:11, 7:36, 9:13 | | Leslie | 24:44 Rx | Annie time: 6:38 | | Hayden P | 21:28 Rx | 7:19, 5:54, 8:15 | | Keith C | 14 Rx3 | | | Tia N | 24:34 Rx3 | 1400m bike ERG |
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