JP CrossFit – WOD Gymnastics Metcon (No Measure) Every 90 seconds, 6 rounds: Max unbroken strict pull ups Metcon Metcon (AMRAP – Reps) AMRAP X: 2-4-6-8-10 etc Kettlebell swings* Burpees V-ups 1st round = 2 min AMRAP 2nd round = 4 min AMRAP 3rd round = 6 min AMRAP Rest 2 minutes between AMRAPS *Rx = 16kg/12kg Rx+ = 24kg/16kgWork for 2 minutes, rest for 2 minutes. Start again from the beginning and work for 4 minutes, rest for 2 minutes, etc. Score is total reps across all three rounds. Finish the round of x = y reps 2 = 6 reps 4 = 18 reps 6 = 36 8 = 60 10 = 90 12 = 126 14 = 168
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