JP CrossFit – Community

Metcon (3 Rounds for reps)

EMOM 18, (3 rounds)

Fight gone bad style

Min 1: Ring rows

Min 2: Lunges

Min 3: Russian twists

Min 4: KB swings

Min 5: push ups

Min 6: Rest

Score is total number of reps across all three rounds.
To track it’s easisest to just keep a running count for each round e.g. you finish 12 ring rows in a minute and on the next minute your first lunge woudl be rep 13