Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (AMRAP – Reps)
4 X 6:00 minute AMRAP’s (with a partner):
Buy in for all 4 rounds:
P1: 400/300 M row & P2: 400/300 M run. Then swap with partner (P2: row & P1: run)
Then, in remaining time complete as many reps as possible of:
Round 1 & 3 – Partner passing wall balls (20/14)
Round 2 & 4 – Sand bag carry (150/100) – or barbell front rack carry (135/95) or double dumbbell front rack carry (50s/35s)
Rest 2:00 minutes after each round
Note: Sand bag reps are measured by number of Meters traveled with sand bag. (Example: 65 M is 65 reps). Total workout time should be 30:00 minutes.
** Detailed workout explanation is in the coach notes **
Today we are completing four 6-minute AMRAPs with a partner.
AMRAP6:
P1: performs a 400/300M row while P2 performs a 400/300M run. When both are finished, they swap (P1 run, P2 row)
Then, in the remaining time of the 6 minutes, complete as many reps as possible of partner wall balls. This is when parter one performs a standard wall ball, but shifts the target slightly to the left for partner 2 to receive it. Then partner 2 performs a wall ball back towards partner 1.
Rest 2 min then start the next AMRAP:
P1: performs a 400/300M row while P2 performs a 400/300M run. When both are finished, they swap (P1 run, P2 row)
Then, in the remaining time of the 6 minutes, perform a max distance sandbag carry (150/100) or barbell front rack carry (135/95) or double dumbbell front rack carry (50s/35s)
Rest 2 min then start over, repeating the first and second AMRAPs with a 2 minute break between.
Note: Sand bag reps are measured by number of Meters traveled with sand bag. (Example: 65 M is 65 reps). Total workout time should be 30:00 minutes.