CrossFit – Sat, Jan 25
Metcon (AMRAP – Reps)
TEAMS OF 3:
[0:00-9:00]:
15 Rope Climbs
90 Hang Power Cleans, 95 / 65 lb
Max Calorie Echo Bike
[9:00-18:00]:
15 Rope Climbs
60 Hang Power Cleans, 115 / 85 lb
Max Calorie Echo Bike
[18:00-27:00]:
15 Rope Climbs
30 Hang Power Cleans, 135 / 95 lb
Max Calorie Echo Bike
– Notes: One teammate works at a time, switching out however you’d like. Pick a rope climb number that takes 3 minutes or less to complete (5 on the minute). Pick weights that you can complete at least 9-6-3 reps respectively on the barbell. Each AMRAP is 9 minutes.
– Target Score: 200-400 Calories
– Score: Echo Bike Calories
Extra Work
3 sets
5 Barbell Rollouts 5 lb plates
10 Barbell Sit-ups
