Metcon
Metcon (AMRAP – Rounds and Reps)
Family Tri-Race
As teams of 3 (4 is optional)
AMRAP 50
500m Row
1000m Bike (0.7mile)
400m Run
As teams of 3 (4 is optional)
AMRAP 50
500m Row
1000m Bike (0.7mile)
400m Run
As clock starts, 3 team members start rowing, biking and running at the same time, When all the teammates complete each row, bike and run, that’s a 1 round
Post total rounds complete plus extra distance in meter
400m run can be replaced with 100m farmer’s carry with AHAP
CrossFit Juke Joint 