CrossFit One World – CrossFit

Metcon (AMRAP – Rounds and Reps)

“MAY THE FORCE BE WITH YOU”

AMRAP IN 15 MINUTES (with a Partner)

200 meter Sandbag Carry

(Run Together)

14 Burpees over Sandbag

18 Plate Ground-to-Overheads

22 Overhead Plate Lunges

As many rounds as possible perform the prescribed work in the order written. Split the work as necessary. Only one athlete can work at a time.

Score is the total rounds & repetitions completed by both partners.

REST 5 MINUTES

Metcon (AMRAP – Rounds and Reps)

“G-FORCE”

AMRAP (with a Partner) in 25 minutes

Partner A:

500 meter Row

Partner B:

10 Hang Power Cleans

15 Wall Balls

20 Sit-Ups

Partners switch after each Row

Both partners work at the same time. Partner A Rows 500 Meters while Partner B does the Hang Power Cleans, Wall Balls, and Sit-Ups. When Partner A finishes the row, Partner B starts the Row while Partner A continues where Partner B left off on the Hang Power Cleans/Wall Balls/Sit-Ups. Continue in this manner until the 25 minute clock stops.

Score is the total number of rounds and repetitions of Hang Power Cleans, Wall Balls, and Sit-Ups completed by both partners.