Saturday May 31st

Metcon

O'Malley Mash Up

(Courtest of Vagabond CrossFit)

Buy In

20 Burpees



Round 1

50 Kettlebell Swings/DB Snatches

Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)/ or Run 800 Meters



Round 2

40 Sit-Ups

Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)/ or Run 600 Meters



Round 3

30 Kettlebell Swings/DB Snatches

Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)/ or Run 400 Meters



Round 4

40 Sit-Ups

Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)/ or Run 200 Meters



Cash Out

20 Burpees

Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.

 

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