CrossFit Black Ridge – CrossFit
Metcon (Weight)
Partner WOD for Weight (in pounds)
Each partnership shares one bar and one med ball, and decides the weight they will both use. With one partner working at a time and alternating sets complete as much weight as possible:
Minutes 0:00-7:00:
Alternate
1 Clean and Jerk, 1 BF Burpee
Minutes 7:00-14:00
Alternate
1 Set of Wall Balls (Sets of 20+ get double the pounds)
Minutes 14:00-21:00
Alternate
1 Clean and Jerk, 1 BF Burpee
Add the total weight in pounds from each rep for total score
For Example, 135 pound CJ x 50 reps=6750; 200 wallballs x 20pounds (in sets of less than 20) = 4000; 135 pounds x 40 reps= 5400. 6750+4000+5400= 16150