JP CrossFit – Community

Metcon (AMRAP – Rounds and Reps)

AMRAP 24, in teams of 3

Partner A: 200m run or 300m row

Partner B: One of the following holds for :30 seconds

plank hold

side plank hold

wall squat hold

hollow hold

handstand hold

overhead plate hold

Partner C: AMRAP

10 db snatches

8 push ups

6 db russian twists

4 single db devils press

Rx+: 14/12 cal bike
Partner B must accumulate :30 seconds of a hold during their rest minute. Score is rounds and reps of AMRAP. Partner B picks up where partner C left off. New folks should consider resting instead of doing a hold. Scale row or run to take no longer than 1:30.