JP CrossFit – Community

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

30 kettlebell swings

20 backstep lunges

10 push ups

X

Choose for X:

500m row

400m run

80 double unders

1 mile assault bike

1.6K echo bike

Rx = 16kg/12kg

Rx+ = 24kg/16kg, HSPU
You must do each cardio element at least once (except the bike, do that if you can)