CrossFit – Sat, Aug 24
Performance
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx6:00
250m Row/ 200m Run
20 Synchro Bar Facing Burpees
Max Clean and Jerks in remaining time*
Rest 3:00
*Round 1: 225/155
Round 2: 185/125
Round 3: 135/95
Fitness
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx6:00
250m Row/ 200m Run
20 Synchro Burpees
Max KBS in remaining time (70/53)
Rest 3:00
Coach’s Notes: Partner A will row 250m will Partner B Runs 200m Then you both will switch. These movements will be done at the same time. Burpees are done together. With the remaining time accumulate as many CJ as possible with 1 person working at a time. Record total clean and jerks. You should have at least 1:30 for CJ. If not then scale the Burpees.