JP CrossFit – Community

Metcon (AMRAP – Rounds and Reps)


Partner 1:

500m Row

Partners 2 and 3, I-go-you-go


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:


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!

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