Laveen CrossFit – CrossFit

– In your team of 2-3(depending on class size) you will each be working for max reps. Keep the intensity high by picking and option that you can repeat over and over for the full 4 minutes.

Metcon Prep

Metcon (No Measure)

-spend 8 minutes warming up to metcon weight.

every 2sets perform 20 pull aparts and 10 glute bridges w/ band.


Metcon (AMRAP – Reps)

In a team of 2-3.

A) 4min Max reps: Power Snatch(135/95)

-1min rest-

B) 4min Max reps: Rope Climbs

-1min rest-

C) 4min Max Cal: Assualt Bike

-1min rest-

D) 4min Max Reps: DB Box step ups(24/20)(50/35)
A) switching every 3 reps

B) switching every 1 rep

C) switching every 8 reps

D) switching every 8 reps(alt legs)


A) Heavy yet doable weight for you

B) wall climbs

D) any weight heavy for you