Metcon

Tuesday, October 28, 2025

Westbound CrossFit (Coach Rachel)

1630 (14 of us)

Warm Up

Shuttle Runs

Rope Skips

Burpee Technique Work

Movement Prep

Conditioning

Every 3:00 x 7 sets

75 Double Unders

15 Lateral DB Burpees 

Max effort single arm farmer carry (50/35lb.) (25ft. out and back segments)

*Every 5ft. covered in the farmer carry is 1 rep! 

*Score is total distance traveled in reps

Intermediate: 35-50 double unders, 35/20lb. 

Baseline: 50 single unders, 10 burpees, 15/10lb. 

This was as bad as advertised.  I scaled to 75 single unders; 10 step over burpees per round; 35 pound dumbbell and could have scaled the reps more on the first two movements.

1. 20
2. 20
3. 10
4. 10
5. 0
6. 0
7. 15

This works out to 75 points.  I slowed on the burpees and started to miss on the rope skips, but it worked out OK.