CrossFit Class

Metcon (AMRAP – Reps)

Time Priority Angie

For reps:

3:00 of pull-ups

3:00 of push-ups

3:00 of sit-ups

3:00 of air squats

GAS TANK (No Measure)

10-20 minutes of :30 On/:30 Off

Choose two movements from the list below, perform them on alternate rounds:

Shuttle Runs


Wall Ball

Double Under or Crossover

Box Jump (Step Down)

Burpee or Burpee Over Bar

Barbell Cycling @ 40% of Snatch or Clean & Jerk

For example, you might do :30 Row/:30 Rest/:30 Wall Ball/:30 Rest for one full round and do that 10 times for a 20 minute workout. You could start by doing it 5 times for a 10:00 workout and increase the number of rounds each week until you’re at 20:00. Don’t exceed 20:00 total work time.