9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 12/9/17

December 08, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25:

70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)

60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)

50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)

40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)

30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)
One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.

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