Metcon
Metcon (AMRAP – Rounds and Reps)
Station 1
minutes 0-12
Amrap 10 min
200 meter run
15 American KBS
10 pushups
2 min rest after 10 min is complete
Metcon (Time)
from min 12-24
3 sets
30 abmat situps
20 wallballs
10 burbee box jump overs
11 min cap
rest until 24 min mark to start 3rd station
Metcon (Time)
3 rounds
15/12 cal bike
15 Alt DB snatches
3 wall walks
rest 30 sec btn rounds
