CrossFit New Plymouth – CrossFit

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Metcon

Teams of 4

Split into 2 x 2 for a

10 MIN EMOM

Max effort burpee over bar

Alternating minutes

35 min AMRAP

Split into 2 x 2

1st pair =

21,15,9

Sync air squats

Sync pull-ups

Sync press ups

2nd pair

21,15,9

Sync pistols

Sync c2b

Sync HSPU

THEN WHOLE TEAM SPLIT WORK, 2 working at one time

300m barbell carry

50 partner deadlifts

50 sync KB snatch

50 rope thrusters

50 alt box jumps

50 SYNC TEAM lunges

2 people must always be working at one time, obviously because it’s sync unless it’s stipulated the team. You can split the work however you wish. All 4 members must carry the barbell.