Saturday, June 10, 2017

CrossFit No Quarter – WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 4

5min AMRAP

-While athele 1 runs a 400, athlete 2 does as many burpees as possible. 1&2 switch every time 400 is complete.

-Athlete 3&4 alternate holding a plank, someone must be in a plank the entire AMRAP

5min AMRAP

1+2 & 3+4 switch

5min AMRAP

-1&2 switch between 500m row and max effort wall ball

-3&4 alternate holding a plate OH 45/25

5min AMRAP

1+2 & 3+4 switch
1min rest between the AMRAPS

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