CrossFit Brunswick – CrossFit

Warm-up

15min

athletes choice for warm up

and set up for Metcons

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15min Partner leap frog:

200m row

8 single arm DB hang CJ 50/35 (4per arm)

3 burpees + 10 air squats
2min rest before starting metcon B

B: Metcon (Weight)

15 min Partner Relay:

200m run

1 snatch
Score is total weight lifted between partners. 2min rest before starting metcon C

C: Metcon (AMRAP – Rounds and Reps)

15min Partner AMRAP:

30 pull ups

40 wbs

50 cal

60 push ups
Partician Reps as desired

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