CrossFit North Reston – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
(One person runs 400m, while one person works in the gym)
0:00-5:00
15/10 Cal Bike
10 Power Cleans (95/65)
10 Front Squat
5:00-10:00
15/10 Cal Bikes
10 Power Clean (115/80)
10 Front Squat
10:00-15:00
15/10 Cal Bike
10 Power Clean (135/95)
10 Front Squat
15:00-20:00
15/10 Cal Bike
10 Power Clean (155/105)
10 Front Squat
Score is total rounds + reps
The bar needs to be adjusted every 5:00. Whoever is working will need to adjust the bar each time the 5:00 mark hits.