First City CrossFit – CrossFit
Metcon (AMRAP – Reps)
4 Rounds
5 Deadlifts (75% of 1RM)
rest 20 seconds
20 Box Jumps AFAP
(24/20)
rest 20 seconds
3 Push Press
(80% of 1RM)
rest 20 seconds
*ME HSPU
Rest 2 Minutes
*modify to pike on floor or feet on box
Score is your total HSPU
Metcon (AMRAP – Reps)
6 rounds for Max Reps
20 sec on
10 sec off
KB Swing
Burpees
A – 26/44
RX – 53/35
C – 70/53
This will take 6 minutes total.
Athletes will perform 20sec of KB swings
rest 10 seconds then
20 seconds of Burpees
rest 10 seconds
Repeat for 6 rounds