Crossfit North Cloud – CrossFit
Metcon
Split class into two groups…one group starts on “Waco” the other on “Baylor”
With a running clock:
Complete the first 10 minute AMRAP
*5 minutes rest*
At the 15 minute mark begin the second 10 minute AMRAP.
End at 25 minute mark.
Metcon (AMRAP – Rounds and Reps)
Waco:
With a partner, complete AMRAP 10 of:
10 Calorie Row
10 Box Jump Over (24/20)
10 Calorie Assault Bike
*Partners alternate complete movements.
Metcon (AMRAP – Rounds and Reps)
Baylor:
With a partner, complete AMRAP 10 of:
2 Bar Facing Burpees
2 Thrusters (75/55)
4 Bar Facing Burpees
4 Thrusters
6 Bar Facing Burpees
6 Thrusters
8 Bar Facing Burpees
8 Thrusters
10 Bar Facing Burpees
10 Thrusters
……….
*Reps continue to increase by 2 until the 10 minutes expires.
*Partners alternate FULL Rounds, I.e. Partner 1: 2 Burpees & 2 Thrusters, Partner 2: 4 Burpees/4 Thrusters and so on…
*1 Round = Burpees + Thrusters.
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