Silver Strike CrossFit – CrossFit

Metcon

Metcon (Time)

“Mumbo Jumbo”

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calorie Row

2 Rounds:

30 Deadlifts (115/85)

30 Hang Power Cleans (115/85)

30 Push Jerks (115/85)

100/70 Calorie Row

1 Round:

30 Deadlifts (135/105)

30 Hang Power Cleans (135/105)

30 Push Jerks (135/105)
Complete all 3 rounds on the barbell before moving to the row.

Teams will break up reps how they see fit.

If teams of 2, reduce reps to 20 and row to (65/45).

If single, reduce reps to 10 and row to (30/20).

Ok for teammates to use multiples bars if they are using different weights.

Score is total time.

If time capped, add 1 second for every rep not completed

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