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Metcon

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Walmart

Ohhhh the legs! Bike, jump squats, then clean and jerks, the legs will most definitely be smoked. Good news is, you get two rounds of rest before you get back on it. Because the numbers are low and there's a 1:2 work to rest ratio, push the intensity. Make it hurt. Happy Saturday.

Fitness

F: Metcon (AMRAP - Rounds and Reps)

Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (20/14)
5 Power Clean and Jerks

1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

Open & Performance

OP: Metcon (AMRAP - Rounds and Reps)

Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

Want to see some of these movements in action? Check out our .

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Saturday, June 22, 2019

Male Clients

Female Clients

Courtney
Randall

8 AM CrossFit

0 + 0

row, sit ups, lunges. 500-50-100,400-40-100,300-30-100,200-20-100...