CrossFit

METCON

With a running clock:
0:00-10:00
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds

22:00-28:00
Row 250 Meters
10 Walking OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)

*Score = total rounds + reps

**WHITEBOARD BRIEF**

– Metcon: Today’s piece the challenge is to maintain consistent output across all AMRAPs. While each AMRAP is similar there are some subtle differences that will challenge you in a different way. Your score today is your total amount of rounds + reps.