CrossFit One World – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
20 Min WOD Teams of 2
As Far as a team Can
1- Goddess Maker
10 Devil’s Press
2- Goddess Maker
10- Devil’s Press
Ect…
Devil Press Stayed the Same Rep, Goddess Maker Increase
Split However you please.
Example: Harv Does 1 GM then Herb Does 5 DP, Then Harv Continue 5 DP, Then Herb Does 2 GM, Harv moves on to complete 10 DP.
RX 35/15
Cool Down
3-5 Min Rest/ Transition
B: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
Teams of Two
15 Cleans RX 135/75
30 Box Jump RX 24/20
60 Ballistic Kettle Bell RX 70/53
One person moving at all times and
One Person REST