CrossFit New Plymouth – CrossFit

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Metcon (AMRAP – Rounds and Reps)

1. CROSSFIT CAPACITY TEST

20 min AMRAP

50 wall balls

50 kb swings@24/16

40 box jumps

40 TTB or knee raises

30 c2b pull ups

30 press ups

20 power cleans@60/40

20 jerks@60/40

10 power snatches@60/40

10 muscle ups or bar muscle ups or burpee pull ups

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.