09/03/2015

C2 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up:

200m Jog

+

1 lap walking lunges

1 lap walking quad

1 lap RDLs

+

200m jog

@0:00

6 minute AMRAP

5 Pull Ups (10 Ring Rows)

10 Push Ups

15 Air Squats

@10:00

6 minute AMRAP

10 Burpees

10 KBS (1.5/1)

100m Run (counts as 1 rep)

@20:00

6 minute AMRAP

10 Wall Balls (20/14)

10 Box Jumps (24/20)

20 Double Unders (60 Singles)

@30:00

6 minute AMRAP

10 Slam Balls (30/20)

15 Sit Ups

20 Alternating Jumping Lunges

*Score TOTAL rounds plus reps

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