TBE CrossFit – CrossFit
Metcon (Time)
4-8 rounds
Max effort hold at the top of the ring dip strait into bottom of the dip hold
Scale to ring push up
Record the longest hold
Metcon (Calories)
20 min emom
Even:15 burpee
Odd: calorie row 12/15
Scale to a number that can be maintained for all 20 min if needed
Record total calories on the rower
