JP CrossFit – WOD

Metcon

Metcon (Time)

Teams of three!

For time:

6k row

Player 1 – 500m row

Player 2 – 3 rope climbs*

Player 3 – 1 min plank hold

*Rx+ = legless, seated from the floor

28 minute time cap!
Players rotate every 500 meters. Rower moves to rope climbs, climber moves to planks, planker becomes the rower. Planker and climber can rest once they complete their work.

Rotate at the 500, 1000, 1500 etc. Don’t worry about adding exactly 500m to whatever the total is when you get there.