Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
60 DU
50 Box step ups (24/20)
40 Wallballs
30 Cal Row
20 Swings (70/55)
Bench Press (3-3-3-3-3)
Metcon (AMRAP – Reps)
12 min amrap
2 burpees
2 pistol squats
2 v ups
4 burpees
4 pistols
4 v ups
6,6,6, 8,8,8 and so on until time cap. Score is total reps
Metcon (AMRAP – Reps)
Back Squat
Max Reps in one minute
Set 1: 135/95
rest 4 min
Set 2: 185/125
rest 4 min
Set 3: 225/155
Metcon (Time)
“It’s a Trap”
Complete 100 burpees while performing a 200m Run every two minutes.
(Start with a 200m Run @ 0:00.)
