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.