CrossfitBurleson – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 3:
AMRAP 30:
Buy-in:
3 Mile Run,
Remaining time AMRAP:
30 Barbell Rows (135, 95)
30 Wall Balls (20, 14)
30 Pull-ups
30 Box Jumps w. step down (24, 20)
*One person works. Split as desired
L2: (Band Assisted Pull-ups) (14, 10) (Less than 24/20)
L1: (Ring Rows) (10, 8) (Alt. Step-ups)