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Every other Wednesday is WEIGHTLIFTING! 6/30
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Great Woods Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds)

Teams of 3:

In teams of 3

30:00 AMRAP

10 Shoulder to overhead 115/75

200m run (100/100 is ok)

10 Chest to bar pull ups (5bmu)

Broken up in anyway, however only 2 athletes working while athlete 3 completes a 500m row

Athletes will continue to alternate through the AMRAP

SOMEONE is always completing a 500m row

Metcon (AMRAP – Rounds)

In teams of 3

30:00 AMRAP

10 Shoulder to overhead 95/65

200m run (100/100 is ok)

10 Hang power clean

Broken up in anyway, however only 2 athletes working while athlete 3 completes a 500m row

Athletes will continue to alternate through the AMRAP

SOMEONE is always completing a 500m row