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 :30seconds
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.