3/6/19


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

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