Crossfit Lillington – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)
Athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape 10 meters apart from each other. Every touch with one point of contact behind the line counts as a rep. Score at the end is total round and reps.