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CrossFit Cirencester – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

• Partner A does 30/25 Bike/Ski/Row Cals

• Partner B starts with AMRAP – 20 Overhead Lunges (20/15kg Plate), 20 push-ups,

20 KB Deadlift (2 KBs, 32/24kg)

• Partner A picks up where Partner B leaves off in the AMRAP, Partner B bikes (so no

rest)

Metcon (Time)

Chipper for time: Partners split work evenly, they run together

• 50 OHS (50/35kg)

• 400m Run

• 50 C2B Pull-Ups

• 400m Run

• 50 HPC

• 400m Run

• 50 Lateral Burpees

Metcon (AMRAP – Reps)

EMOM for 15: Min 1 – Max Partner Wall Ball throws (20/14), Min 2 – Max Synchro

Burpees, Min 3 – rest interval

Oh, this is going to be awesome

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