08/17/2013

Announcements

-> CFT NEW HOURS <-
Starting Monday, Aug 12 Trenches' new hours will be as follows:
• Mon, Wed & Fri mornings @ 5, 6, 8 & 9 and afternoons @ 5 & 6
• Tue & Thu mornings @ 5, 6, 7, 8 & 9 and afternoons @ 5 & 6
• Sat 9AM

Main – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two..

25 minute AMRAP:

1 rep, 3 reps,5 reps Power snatch (95/65)/Burpee
Run 200 Meters
3 reps, 5 reps,7 reps Power snatch/Burpee
Run 400 Meters
5 reps,7 reps, 9 reps Power snatch/Burpee
Run 600 Meters

(Partner one completes 1 power snatch while partner two does 1 burpee. Then partner two completes 3 power snatches while partner one does 3 burpees. So on and so forth. Rotate exercises every rep scheme. Runs are done as a team.)

Leave a Reply