CrossFit One World – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
Teams of Two
Partner A
10 RDL
10 Power Cleans
10 Front Rack Reverse Lunges
RX 135/95
While…
Partner B
10 KB Ballistic
10 KB Swings ( American)
10 KB Goblet Squats
RX 53/35
Both teammate must complete a Cycle in order to swap.
10 Sprawl Burpee on top of ever 3 Mins starting with zero minutes
Cool Down
2 Mins REST/TRANSITION
B: Metcon (AMRAP – Reps)
Keep Your Teammat
10 Min EMOM
Partner A
MAX REP Thruster
Partner B
MAX Rep Bent OVER ROW
RX BAR if the bar is dropped everyone stops and do 10 Burpee EACH then continue where you left off.