CrossFit VU – CrossFit

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Partner Metcon

Metcon (AMRAP – Reps)

AMRAP 6

400m run (together)

40 alt DB Snatches (35/20)(25/15)

Max cal row in time remaining

-rest 1 min-

AMRAP 6

400m run

30 Single DB Box Step Overs (24/20)

Max cal row in time remaining

-rest 1 min-

AMRAP 6

400m run

20 SA DB OH lunge (L/R = 1)

Max cal row in time remaining

-rest 1 min-

AMRAP 2

Max burpee pull ups

*take turns on the rower/burpee pull ups as you wish to accumulate calories/reps

*partition DB reps as needed

*score is total amount of calories + burpee pull up/BMU reps
RX+

Burpee BMU

Scaled

Less weight

200-300m run

Burpee ring rows