JP CrossFit – Community

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

With a partner

400m run (together)

40 Russian Kettlebell Swings (I-go-you-go)

30 Burpees (I-go-you-go)

200ft Double Heavy Plate Pinch Carry* (I-go-you-go)

No prescribed RKS weight. Pick something that forces you to break at least once. If you can do 20 unbroken, it’s too light.

*One plate (same weight) per hand. You must pinch the top of the plate to carry. You cannot put your hand into the hole in the middle of the plates. 200ft is 4x down and back lengths of the gym from the rig to the mural wall.