Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
7 Minute AMRAP:
10 Burpee
20 Push-up
30 Air Squats
-Rest 2 Minutes-
7 Minute AMRAP:
8 Shoulder to Overhead (50s/35s)
10 Dumbbell Bench (50s/35s)
12 Dumbbell Deadlift (50s/35s)
-Rest 2 Minutes-
7 Minute AMRAP:
15 Ab mat situps
15 Med ball Squat Clean
20yd Yoke Carry (empty)
*Each team member will complete one of the three movements inside of the AMRAP. Once all 3 team members complete their portion, they will rotate movements. Each completion of a station is 1 round.
**Score is total reps and rounds completed
Ex:
R1=4 rounds+1rep
R2=3 rounds+4reps
R3=2rounds+9reps
Total score= 9 rounds + 14 reps