CrossFit234 – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“2 Bars of Heaven”
AMRAP 10:00
30 Squat Clean (155#/100#)
30 Burpees over Bar
*Split reps anyhow
**30 SC and 30 Burpees = 1 round
Metcon (AMRAP – Rounds and Reps)
“Jump Pull”
AMRAP 10:00
16 Box Jumps (30″/24″)
20’ Sled Pull (180#/135# of plate weight)
* Each partner does 16 Box Jumps, then each partner pulls 20’ of sled
**A round is completed once each partner has completed the sequence
Metcon (AMRAP – Rounds and Reps)
“Sprint Carry”
AMRAP 10:00
Sprint 100m
Carry 100m (2×53# KB/ 2×35# KB)**with red band bungee handles
*1 partner completes a full round then switch
**A round is completed once each partner has completed the sequence