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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

At Home Option:

Metcon (No Measure)

EMOM 19

Min 1-4:

8 overhead squats*

5 burpees

Min 5:

rest

Min 6-9:

8 squat cleans

5 burpees

Min 10

rest

Min 11-14

8 shoulder to overhead

5 burpees

Min 15:

rest

Min 16- 19

8 thrusters

5 burpees

*Barbell= 95/65
The way you read this workout:

Min 1, 2, 3, and 4 are overhead squats with 5 burpees. You try to complete that work each minute.

Every 5 min the first movement changes while the second stays the same.

Scale the volume of burpee so all work takes about 45 seconds or less.

No score for this workout. Motivate yourself and enjoy the challenge.