JP CrossFit – Community

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

In teams of 4:

Player 1: 400m Row

Player 2: Heavy Object Hold*

Player 3:

AMRAP

6 Dumbbell Deadlifts (or lunges)

6 Dumbbell Hang Cleans

6 Dumbbell Shoulder to Overhead

6 Dumbbell Snatches (or squats)

Player 4: Rest

*Plate, DBall, Sandbag
Player 1 completing the row dictates the transitions. When Player 1 finishes the row:

Player 1 does the Heavy Object Hold.

Player 2 continues the the AMRAP where Player 3 left off.

Player 3 rests.

Player 4 rows.

For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down!

Score is total rounds of the AMRAP completed by the team.