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