01/30/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

In teams of 4:

Rotate through 3 stations; rest 2 minutes between stations.

Station 1:

7 min AMRAP

10 Burpees

20 Box Jumps (24/20)

Max unbroken wall balls (20/14)

*all team members working individually

*as soon as you rest or drop wall ball, return to Burpees to start new round

*score is only total wall balls; burpee/box jumps reps are considered a buy in

Station 2:

7 minute AMRAP

25 DU/50 SU

15 KBS (1.5/1)

25 DU/50 SU

15 T2B/30 Sit Ups

*teams break into two small groups working concurrently. One member of each sub-team may work at a time at this station. Sub-teams cycle through the AMRAP independently of each other.

*score is total combined reps

Station 3:

7 minute AMRAP

Max calories on rower

*one rower per team

*athlete on tower must change every :30

*score is total calories

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