WINTER IN-HOUSE COMPETITION
Metcon (AMRAP – Rounds and Reps)
FEMALE/MALE BEGINNER
16 MIN AMRAP
9 Deadlifts 50/30Kg
15 Burpees
20 Bumper Plate GTO 10/5 KG
16 MIN AMRAP
9 Deadlifts 50/30Kg
15 Burpees
20 Bumper Plate GTO 10/5 KG
MALE/FEMALE INTERMEDIATE
18 MIN AMRAP
30 Single Unders
20 Abmat sit ups
10 Thrusters 30/25KG
(5 Burpees after each round)
MALE RX
25 MIN AMRAP
50 Power Snatch 40/ 25kg
Then in remainder of time AMRAP
7 Sumo Deadlift High Pull 40/25Kg
7 Burpees
7 box jumps
7 Toes to Bar
Team of 3 Category
For Time 5 Rounds
30 Air squats
30 KB swings
30 Abmat Sit ups
5 syncronised burpees
*One Partner doing each movement at a time –share workload*
