Sunday December 2, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Rounds)

Every 2:00 for 10 Minutes

14/12 Cal Bike

2 Rope Climb

Rest 2:00

Every 2:00 for 10 Minutes

250m row

10 Over the Rower Burpees

Rest 2:00

Every 2:00 for 10 Minutes

50 Double Under

10 Single Arm DB Clean & Jerks 50/35#

Rest 2:00

Every 2:00 for 10 Minutes

200m run

10 Box Jump Overs 24/20″
Ideally there should be some rest involved during each period, so scale appropriately. If you fall behind the interval, treat the workout like an AMRAP.

Score is total rounds completed

Bitnami