CrossFit New Plymouth – CrossFit

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Metcon (AMRAP – Rounds and Reps)

High Five

AMRAP (As Many Rounds as Possible) in 10 minutes:

8 power cleans,

8 overhead presses.

Partner A is doing the power cleans while Partner B is completing the overhead presses. Partners must wait for each other to complete the 8 reps before they can start that exercise. Once both partners finish 8 reps of each, they do 10 high-five pushups together. That’s one round.

Metcon (Time)

Chipper 15 min time cap

For Time: Complete: 30 pull-ups, 50 wall balls, 50 sit-ups, 100 kettlebell swings.

Each partner does not have to complete the same number of reps; break up the reps any way you want. one of you could do more pull-ups while the other has to do more sit-ups.) You may work at the same time. Every 2 minutes, on the minute, stop and complete 10 burpees total.

Metcon (AMRAP – Reps)

AMBAP: As Many Burpees As Possible

In 5 minutes, complete as many burpees as possible with your partner.

You cannot go at the same time; Partner A must wait for Partner B to finish their burpee before starting their own.

Metcon (AMRAP – Rounds and Reps)

Tag, you’re it!

AMRAP 10 min

10 pull-ups,

10 toes-to-bar

10 overhead walking lunges (barbell or plate)

Partner A goes out for a 400m run. While Partner A is gone, Partner B completes as many rounds as possible of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A finishes the run they tag Partner B and switch places.