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

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