METCON

Viribus CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Partner WOD.

0-20 mins:

160 bar facing burpees

remaining time max clean and jerk 40/25kg.

20-25 min Rest

Metcon (Time)

Partner WOD

25-45mins:

50 cal Row Run 500m,

40 cal row run 500m,

30 cal row run 500m,

20 cal row run 500m,

10 cal row run 500m.

Split the cals run together