11/3/18

CrossFit Lavon – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 10

Split row as needed, 1 person working on wallballs at a time

Row 1000m

Then

Max wallballs(20/14)

Score is total wallballs as a team

Rest 2 Minutes

Metcon (AMRAP – Reps)

AMRAP 10

Split bike as needed, 1 person working on kettlebell swings at a time

150 Calorie Assault Bike

Then

Max kettlebell swings(53/35)

Score is total kettlebell swings

Rest 2 minutes

Metcon (Time)

Run together, do not start burpee box jump overs until all partners are inside

Run 800M

Then

75 Burpee box jump overs(24/20)

Score is total time

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