1/25/18

Laveen CrossFit – CrossFit

Metcon #1: Consider this a 3 minute test to see how many calories you complete. 100% effort here.
– Metcon #2: Come up with a plan to get through this work performing manageable sets.

Metcon

Metcon (AMRAP – Reps)

With a partner:

Max Calories of Row, or Assault Bike in 6 Minutes

*Each athlete completes a full 3 minutes.

Metcon (Time)

“100s with a partner”

For time:

50 Calorie Assault Bike or Row or Ski Erg

100 Russian Twists w. a plate (25, 15)

100 2 Count Mountain Climbers (both sides = 1 rep)

100 SDHP (53, 35)

100 2 Count Mountain Climbers

100 Russian Twists w. a plate

100 SDHP

50 Calorie Assault Bike or Row

*One person works at a time.

30:00 Time Cap

#laveenstrong

Warm-up (No Measure)

3 Rounds of:

30 Banded Pull-aparts

30 Landmine Rockstars (total)