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Metcon 5K

5k run with Functional movements completed within the 5k.

The wods to be completed throughout the 5K.

Divisions:

RX Male, RX Female, Intermediate Male, Intermediate Female, Scaled Male, Scaled Female, Body Weight Male, Body Weight Female.

*will be introducing teams for Metcon 5K in 2023

Volunteer / Judge

Volunteers or judges are needed & will get a free shirt.

Division Standards:

Metcon 5K standards RX Division:

Grace – Sub 5 minutes

Isabel – Sub 5 minutes

single arm Db Thruster 50/35

Kettle Belle swing 53/35

Box jumps 24/20

Sandbag cleans

Sandbag runs

Metcon 5K Standards Scaled Division:

Grace – Over 5 minutes

Isabel – Over 5 minutes

single arm Db Thruster 35/20

Kettle Belle swing 35/26

Box step ups 24/20

Sandbag cleans

Sandbag runs

Metcon 5K Standards Body Weight Division:

Air squats

Lunges

Burpees

Push ups

plank