03/16/2019


CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3-4 Rounds…

:25 Work

:10 Transition

– Row for calories

– Push-ups

– Jump Rope

– Sit-ups

– Handstand Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Person Team Workout:

25 minute Team AMRAP:

A. 20/15 Calorie Row

B. AMRAP Wallballs

C. Rest

Wallballs RX: (20#/14#), (10’/9′)

This is a “follow the leader” format. At 3, 2, 1, GO only 1 person will start, but after that, there will always be 2 working and 1 resting…

Person X Starts while person Y & Z wait.

Once Person X finishes the row, he/she will move to the Wallballs and Person Y will begin Rowing. Person X will work to accumulate AMRAP Wallballs while person Y rows the required amount of calories. As soon as Person Y finishes the Row, they move to the Wallballs, person X rests, and person Z can begin working…

*Score is TOTAL Wallballs and Calories

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