JP CrossFit – Community

Metcon (AMRAP – Rounds and Reps)

AMRAP 21:

4-8-12-16-20…etc

Dumbbell Snatches*

Sit ups

Box jumps*

After each round pick one of the following:

200m run

15 cal row

15 cal ski

14 cal assault bike

10 cal echo bike

Rx: 50/35, 24/20″
For scoring, the round is the number of reps of each movement, i.e. if you finish the round of 16 including the cardio and get 15 reps into the dumbbell snatches, your score is 16 rounds 15 reps. If you start the cardio but don’t finish before the time is up, it counts as 1 rep.