CrossFit Love – CrossFit
Metcon (AMRAP – Rounds)
Teams of 4. Keep scores, and either compare team member 1 and 2 with team member 3 and 4, or add all your scores together, and work on improving that score in your next team work out!
Team members 1 and 2 should complete the following within 7 minutes, and they should do as many reps as possible (AMRAP) within that time:
10 deadlifts (Choose weight depending on strength level: 185lbs/125lbs)
5 pull ups
At the same time, team members 3 and 4 should complete the following, again 7 mins AMRAP:
200m row sprint
15 goblet squats (50lbs/ 30lbs)
5 push ups
After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch!
Then, after both pairs have completed both 7 min sets, the whole team should complete: 100 power snatches (95lbs/65lbs) for time.
Then calculate the team’s scores! NB. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.