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METCON FRIDAY

Viribus CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

0-9 Mins:

Run 800m

In the remainder of the time

12 KB Snatch – 6 on the right, then 6 on the left

12 Overhead KB Lunge – 6 on the right, then 6 on the left

12 Box Jump Overs

9-14 Mins : Rest

14-23 Mins :

7 Power Cleans 42.5/30kg

7 TTB

7 Front Squats

23-28 Mins :Rest

28-37 Mins:

Run 800m

In the remainder of the time

Burpee

Wall Ball

Ladder 3,3,6,6,9,9………….

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