CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Class Challenge! – 20 minutes

Which team will WIN? – Class will be divided into two even teams (or as close to even as possible) and each team will have one rower. Goal is to row the most meter’s within the 20 minutes switching people on and off however you wish/ or plan. Team with most meters at the end of 20 minutes will win. Winning team can come up with a realistic “punishment” for losing team.

Those not rowing will be doing:

10 minute AMRAP of:

8 Bent Over Row (supinated grip)

10 Barbell Bicep Curl to Press (supinated grip)

12 Barbell Back Rack Lunges (stationary) – 6 each leg

*1 bar – RX = 55/35

*when you go to row, stop where you are and then return where you left off once you return.

Then

10 minute AMRAP of:

8 Pushups

10 Ring Rows

12 Squat Jumps

*when you go to row, stop where you are and then return where you left off once you return.

One team can begin with first 10 minute AMRAP and other team can begin with second 10 minute AMRAP. At 10 minute mark, switch.