CrossfitBurleson – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock:
0:00-10:00
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds
12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds
22:00-28:00
Row 250 Meters
10 Walking OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
L3: (35, 15)
L2: (25, 10) (Double Under Attempts)
L1: (15, 10) (Single Unders) (Walking BW Lunges)
*Score = total rounds + reps