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CrossFit

Metcon

20 minutes AMRAP

In teams of 2

Up the ladder

4 Deadlifts (100/70KG)

4 HSPUs

12 Synchronized Burpees

8 Deadlifts

8 HSPUs

12 Synchronized Burpees

12 Deadlifts

12 HSPUs

12 Synchronized Burpees

16

16

12


Adding 4 reps to the Deadlifts and HSPUs every round.


Conditioning

Metcon

20 minutes AMRAP

In teams of 2

Up the ladder

4 Double KB Deadlifts (32/24KG each)

4 HSPUs

12 Synchronized Burpees

8 Double KB Deadlifts

8 HSPUs

12 Synchronized Burpees

12 Double KB Deadlifts

12 HSPUs

12 Synchronized Burpees

16

16

12


Adding 4 reps to the Deadlifts and HSPUs every round.



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