JP CrossFit – Community
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
Partner 1:
500m Row
Partners 2 and 3, I-go-you-go
AMRAP
10 rounds of Crash and Burn I*
30 KB swings
–2min rest between transitions–
*1 Crash and Burn Round
1 Jump squat
2 jump lunges
After Partner 1 finishes rowing, everyone rests for 2 min. Partner 1 then jumps into the AMRAP, Partner 2 moves onto the rower while partner 3 stays,. Thereafter, Partner 2 goes back to the AMRAP with Partner 1 while Partner 3 is now the rower.
Metcon (No Measure)
At Home Options:
Pick two of the following Crash and burns. Yes, you can PR these if you have a previous history. Crash and Burn 1 is not an option for At-home.
Crash and Burn II (Time)
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken push ups
10 minute time cap!
Crash and Burn III (Time)
For time:
30 burpees
30 up downs
30 push ups
Partition however you like!
Crash and Burn IV (Time)
15 rounds:
4 hollow body rocks
4 v-ups
6 minute time cap!