191210

18
Dec

191210

BayWay CrossFit – CrossFit

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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.