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CrossFit Cirencester – CrossFit

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Metcon (AMRAP – Rounds and Reps)


Partner A runs a 400m

• Partner B starts with AMRAP – 10 HSPUs, 20 Box Overs, 30 RKBS (24/16kg)

• Partner A picks up where Partner B leaves off in the AMRAP, Partner B runs a 400m

(sorry no rest – again)

Metcon (Time)

10 RDS for time (YGIG per RD):

• 10 UNBROKEN wall balls (20/14)

• 5 Burpees

Metcon (AMRAP – Reps)

EMOM for 12: Min 1 – 12/8 Bike/Ski/Row Cals + remaining time Ring MUs, Min 2 – Rest; (One

partner working on the minute for 6 RDS each); scored by total combined MU reps

Metcon (Time)

For time:

• 80-60-40-20: Hang Power Cleans (70/55kg), ABMat Sit-Ups (break up evenly)

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