BayWay CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35
MIN 2 – MAX Double Unders
MIN 3 – MAX Plank Hold 35/25 – 45/35
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU
Finisher
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 6 MINUTES
Weighted Sit-Ups 35/20*
*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.