CFD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP in 26:00

400m Run

40 DB S2OH [1x 53#/1x 35#]
40 Burpees over DB

4 Rope climb

400m Run

80 Wall ball [20/14#] [10/9′]
80 Push up

8 Rope climb

400m Run

120 Double under/singles

120 Air squat

12 Rope climb
Split reps evenly

Runs split into 200’s