11.5 CrossFit Love

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CrossFit Love – CrossFit

Metcon (AMRAP – Rounds)

TEAM WORKOUT

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:

100m sprint

5 burpees

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

5 burpees

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.

Front Squat (Work up to a heavy single)