Fox River Strength and Conditioning – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 20
RX:
0:00-10:00
establish a 1 RM round of the bear complex:
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press (must hold on to the bar for the entire cycle)
10:00-20:00 (as many reps as possible)
6 front squats (135/95)
9 burpees over the bar
12 pull ups
SCALED:
0:00-10:00
establish a 1 RM of the following complex:
1 power clean, 1 front squat, 1 push press
10:00-20:00 (as many reps a possible)
6 goblet squats (35/25)
9 burpees
12 kb swings (american) (35/25)