17 Sep First Blood – Part II
PSKC CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
6 X 3:00 AMRAPS 3:00 REST IN BETWEEN EACH AMRAP
Go through the AMRAPS twice.
SCORE IS TOTAL CALS
1) 10/7 CALS ON BIKE + 10 X ALT LUNGES WITH KB (53/35) + 5 X BURPEE BOX JUMP OVER
* REMAINING TIME GET AS MANY CALS AS POSSIBLE
2) 10/7 CAL ON ROWER + 10 X ALT SNATCHES + 5 X BURPEE PULL-UPS
* REMAINING TIME GET AS MANY CALS AS POSSIBLE
3) 10/7 CALS ON SKI + 10 X PUSH PRESS (135/95) + 5 X BURPEE OVER THE BAR
REMAINING TIME GET AS MANY CALS AS POSSIBLE
These mini AMRAPs are sprints! You gotta be moving as fast as possible through the 3 movements to get back to the erg and rack calories.
If done correctly you’ll be dancing with the wizard.
No Comments