9.17.2021
Metcon (AMRAP – Reps)
Teams of 3
each team spends 3 minutes on each. divide work however you want.
1. Big Red 1 blue plate (kg) rx+ 2 blue plate (kg) Jumping Lunge, Air Squat
1 minute rest
2. Pull Ups, push ups, Sit Ups
1 minute rest
3. KB Swing, KB Snatch, KB SDLHP 35/26 Rx+ 53/35
1 minute rest
4. Bike, Row, Ski Erg
1 minute rest
5. Farmers Carry with DBs, DB Press, DB Curl 20/10 rx+ 35/20
1 min rest
6. Little Yellow 1 blue plate (lbs) RX+ 2 blue plates (lbs), Power Cleans, Wall Balls 115/75 rx+ 155/75 20/14
1 minute rest
7. Double Unders, Med Ball Catch (partners throwing back and forth) 14/10 6 ft apart, Rx+ 20/14 8 ft apart
DONE
Score Total Reps
each team spends 3 minutes on each. divide work however you want.
1. Big Red 1 blue plate (kg) rx+ 2 blue plate (kg) Jumping Lunge, Air Squat
1 minute rest
2. Pull Ups, push ups, Sit Ups
1 minute rest
3. KB Swing, KB Snatch, KB SDLHP 35/26 Rx+ 53/35
1 minute rest
4. Bike, Row, Ski Erg
1 minute rest
5. Farmers Carry with DBs, DB Press, DB Curl 20/10 rx+ 35/20
1 min rest
6. Little Yellow 1 blue plate (lbs) RX+ 2 blue plates (lbs), Power Cleans, Wall Balls 115/75 rx+ 155/75 20/14
1 minute rest
7. Double Unders, Med Ball Catch (partners throwing back and forth) 14/10 6 ft apart, Rx+ 20/14 8 ft apart
DONE
Score Total Reps
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