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Albany CrossFit – Albany CrossFit: Endurance Club
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Metcon (AMRAP – Rounds)
With a 40 minute running clock
Buy in:
-1 mile run
5 rounds
-10 toes to bar
– 5 burpee pull ups
Then
-800 Meter run
5 rounds
-10 American KB swings (53/35)
– 30 second plank hold (top of pushup)
Rest 3 minutes
With remaining time in 40 minutes:
AMRAP
-400 Meter run
-5 hand release push-ups
-10 unbroken wall balls (20/14) – every time you drop the wall ball, add 10 reps to how many wall balls you have to do each round, including the set you dropped the wall ball on. So 1 drop, you do 20 each round, drop it again at any point in the wod, 30 each round, drop it again, 40 each round…
-10 lunges with pate overhead (45/25, 5 each leg)
Score is total rounds in the final AMRAP with the 400 meter run.