Crossfit Lillington – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
7 box jumps
14 kettlebell swings
Men: 30-in. box, 32-kg kettlebell
Women: 24-in. box, 24-kg kettlebell
Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.
Decrease height of box and/or weight in KB to achieve the intent of this WOD.
CASH OUT
Tabata:
Barbell Bicep Curls
Standing Overhead Tricep Extensions
*choose weight you can do without resting during working sets*
Warm-up (No Measure)
Tabata:
Barbell Bicep Curls
Standing Overhead Tricep Extensions
*choose weight you can do without resting during working sets*