23 Jan, 2021
CFC 1.23.21
Metcon (Time)
AQAP with a Partner complete 3 rounds each of:
250m Row
200m Run
One Partner Rows while other Runs.
Switch when both are finished.
Each partner completes 3 Rows and 3 Runs.
250m Row
200m Run
One Partner Rows while other Runs.
Switch when both are finished.
Each partner completes 3 Rows and 3 Runs.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
30 Wall Balls (20/14)
30 SDHP (BB-75/55)(KB-53/35)
30 Box Jumps (24/20)
30 Push Presses (BB-75/55)(DB-35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (BB-75/55)(DB-35/20)
30 Wall Balls (20/14)
30 SDHP (BB-75/55)(KB-53/35)
30 Box Jumps (24/20)
30 Push Presses (BB-75/55)(DB-35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (BB-75/55)(DB-35/20)
Divide reps as desired as long as one works while other rests
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins of:
1 V-Up
1 Left Leg V-Up
1 Right Leg V-Up
1 Hollow to Crunch
1 V-Up
1 Left Leg V-Up
1 Right Leg V-Up
1 Hollow to Crunch
Complete as many sets of the above complex as possible in the 5 mins
