CrossFit Journal: The Performance-Based Lifestyle Resource

11/01/2017

11/01/2017
Warm-up

250m Row
Arm Circles
Push-ups
Squats
30 sec plank hold
Kips

Metcon (AMRAP – Reps)

Teams of 2 –
One partner working at a time:

3 mins accumulate max calories on rower, switching partners every 30 seconds, then
10 mins of max rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats
(broken up any way between partners)

rest 3 mins

Combined max plank hold for total score

*Both partners must hold plank together, count full minutes only (i.e. – once the plank is broken, workout is done)

Score: Calories rowed plus fully completed Cindy rounds plus full minutes of plank hold for one combined total of reps

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