CrossFit Pineville – CrossFit
Metcon
Teams of 3
Partner #1 will start with a 400m run with a medball (20/14). Partner 2 & 3 will start on AMRAP. Each partner will stay at the same movement until partner #1 returns. Partner #2 then moves to next movement and partner #3 goes on run. A full round must be completed until partners can rotate movements.
*Score is total full rounds multiplied by the number of 400m runs. i.e. 10 full rounds x 4 (400m runs) = 40
Metcon (4 Rounds for reps)
10 minute AMRAP
10 G2OH (75/55)
30 DU (Scale 60 SU)
Rest 2 minutes
10 minute AMRAP
15 Cals on rower
20 Abmat Sit-ups
Rest 2 minutes
10 minute AMRAP
10 Deadlift (155/95)
15 Box Jump (24/20)
Rest 2 minutes
10 minute AMRAP
10 Slamballs (30/20)
10 Pull-ups
