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1
Feb

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CrossFit Hamptons – CrossFit

Metcon

Bird Box (Time)

In Teams of 3

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

45 Toe-to-bar Pull-ups

50 Power Snatches (115/80)

75 Box Jump Overs (24/20)

100/70 Calorie Row

**2 Guys, 1 Girl:** 90 Calories

**2 Girls, 1 Guy:** 80 Calories
If short on rowers, stagger by 5-6 minutes

Guys can look to change on the rower every 15-20 calories. Girls will likely benefit from switching every 10-15 calories.

Switching every 3-5 reps on the box will allow athletes to maintain speed while getting twice the amount of rest between sets. The conga line style has also been a popular option as of late. This is where all three athletes go over the box one after another.

Switching every 3-5 reps or quick singles are a good option for the barbell and pull-up bar.

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