3/21/15

 In Uncategorized, WOD


Main – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 min AMRAP

30 Box Jumps 24/20″

20 Slam balls 30/20#

10 Burpees

Athlete 1 and 2 start on the WOD (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.

Recent Posts

Leave a Comment