10/04/2014

C2 – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner 30:00 AMRAP

Slamball Run 400m (alt along the way)

50 Squats

40 Burpees

30 Slam Balls (30/20)

20 Plyo Pushups

10 Weighted Lunges (30/20) (5 per leg)

***Every 5:00 Each TM stops and performs 15 Weighted Squat Jumps –

(Start at 0:00)

***Use SB as weight. One person working at a time****
Partner switch SB half way through run.

One Person Working

Run Counts as 10 Reps

160 Total Reps per round

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