CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP in 24:00

3 Rounds

30 Toes to bar

30 KBS [53/35#]
30 SA KB Front rack reverse lunge

–

4 Rounds

40 Box jump over [24/20″]
20 Power Snatch [115/80#]

Score= Calories on bike
*Two team members working through movements sharing reps

*One team member on assault bike

*Switch team member off bike when appropriate