CrossFit – Sat, Nov 15

Great Woods Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

🔥 AMRAP 1 — 12 Minutes

Partners split reps however , one works / one rests.

Buy-in:

40/30 Cal Row

Then AMRAP:

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

20 Hang Power Cleans (115/85 )

Max Burpees in remaining time

RX+: 135/95 on hang power cleans + 30 box jump over

💥 Rest 3 Minute s

🔥 AMRAP 2 — 10 Minutes

Partners alternate full rounds.

10 Toes-to-Bar

10 DB Snatches (50/35) alt arms

10 Front squat 95/65

Score = total rounds completed

💥 Rest 2 Minutes

🔥 AMRAP 3 — 8 Minutes

Both partners push hard here.

Partners alternate full rounds

6 Shoulder-to-Overhead 95/65

8 Box jump 24-20

10 Thruster

Score = rounds completed