JP CrossFit – Community

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

In teams of 3:

Player 1: 400m row

Player 2: platehold

Player 3: AMRAP

6 db deadlifts

6 db hang cleans

6 db shoulder to overhead

6 db snatches

Rx+: sandbag hold
Player 1 dictates the transitions. When player 1 is done rowing they go immediately into a bear hug hold. Player 2 now goes to the AMRAP, and player 3 gets to rest. 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!