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01/04/2020

Posted on Jan 5, 20

Crossfit Adoration – CrossFit

Metcon

Metcon (AMRAP – Reps)

PARTNER WORKOUT

IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10.

For example…

30 Cals = 3,

70 Cals = 7,

110 Cals = 11.

No credit for partially completed sets of 10 or partial rounds of Cindy.

For example…

29 Cals = 2,

71 Cals = 7,

115 Cals = 11.

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