September 24, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)


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In Teams of two AMRAP 25min

At the top of every 5min both partner have to stop what they are doing and Run 250m. When both partners return continue were you left off.

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

Example Round 1 – Partner A does wallball, situps, pushups, squats and Partner B does DU, jumping lunges, ring rows. Round 2 would then switch with partner B starting with the wallball etc…

20 Wall Ball (R+20/14, Rx 16/12)

20 DU (Scale 40 Singles +10 Attempts of DU)

20 Ab Mat Sit-ups

20 Jumping Lunges

20 Push ups

20 Ring Rows

20 Squats

*Record total Rounds and reps together, the run counts as 0.

Published by: Breanne Feudale in Uncategorized

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