CrossfitBurleson – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)
L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)
*Alternate Options
– 200m Run
– 250m Ski Erg or 15/12 Calorie Bike