BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps 24/20

20 “Lunge” WallBall Shots

RX: 14/10

RX+: 20/14

*Athlete executes an alternating reverse lunge with a toss to the 10’/9′ target.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)