JP CrossFit – Community

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

400m run

20 Russian Swings

15 Burpees

100ft Double Heavy Plate Pinch Carry*

No prescribed RKS weight. Pick something that forces you to break at least once. If you can do all 20 unbroken, it’s too light.

*One plate (same weight) per hand. You must pinch the top of the plate to carry. You cannot put your hand into the hole in the middle of the plates.