BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

10 Burpee Over Rower

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.