Metcon
If we have more than 4 people in a class, I will split you into 2 even numbered teams of A and B. Team A will do AA first and then BB, and Team B will do BB first then AA.
AA: Metcon (3 Rounds for reps)
EMOM 12
Min 0,3,6,9 – AMRAP Wall Ball shots 10/9ft 20/14#
MIn 1,4,7,10 – AMRAP Box jump 24/20
Min 2,5,8,11 – AMRAP Sit-ups
Min 0,3,6,9 – AMRAP Wall Ball shots 10/9ft 20/14#
MIn 1,4,7,10 – AMRAP Box jump 24/20
Min 2,5,8,11 – AMRAP Sit-ups
Post total reps of WBs, BJs and Sit-ups separately
BB: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
250m Row (1rep=5m)
25 Push-ups
250m Row (1rep=5m)
25 Push-ups
When we have more than 3 people working together for BB, you are allowed to start push-ups for the next round if all the rowers are occupied. Start your rowing as soon as a rower available.
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