JP CrossFit – Community

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

Teams of 3

Player 1:

300m run

Player 2:

AMRAP

10 burpees

20 clean and jerks

30 backstep lunges

40 shoulder taps

50 lateral hops

Player 3:

Active squat hold
Player 1 runs while Player 2 aMRAPs and Player 3 squats. When the runner returns, they pick up on the AMRAP where P2 left off. P2 becomes the squatter and P3 becomes the runner.