Seaward CrossFit – CrossFit
Question of the day
Which of your 5 senses would you choose to give up?
Metcon (AMRAP – Rounds and Reps)
In 20:00 accumulate AMRAP with a partner:
6 Front Squats (155/105)
12 Step Overs (6/6, 20″)
18 Russian KB Swings (70/53)
Immediately following Part 1 As a team accumulate 50 Toes to bar.
Option 1 (intermediate athletes)
Front squat considerations: Do not exceed 60% of 1RM, should be completed unbroken each round.
Step ups: Lower height to be completed unbroken.
Swings: Choose weight so all rounds can be completed unbroken.
Option 2 (novice athletes)
Lower reps to 4, 8, 12
Choose weights that are easily managed for each movement. Move well!