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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 1/11/18

January 10, 2018

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

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)
In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18

Both Finish 6’s – 54

Both Finish 9’s – 108

Both Finish 12’s – 180

Both Finish 15’s – 270

Both Finish 18’s – 378

Both Finish 21’s – 504

Both Finish 24’s – 648

Both Finish 27’s – 810

Both Finish 30’s – 990

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text