Rose City Barbell – Group Training

Metcon (Time)

“Take Off”

Teams of 3

2 Rounds:

6 x 200m Relay Run

100 Dumbbell Snatches (50/35)

6 x 200m Relay Run

100/70 Calorie Row

In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athletes 2 will then go followed by athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.