CROSSFIT

MetCon

7 Minute AMRAP of:

15 Wall Balls (W: 14/9 M: 20#/10′)

12 Hang Power Cleans (75/115#)

9 Calories Ski Erg

-Rest 3 Minutes-

7 Minute AMRAP of:

3 Calories Assault Bike

1 Rope Climbs

6 Calories Assault Bike

2 Rope Climbs

9 Calories Assault Bike

3 Rope Climbs

12 Calories Assault Bike

4 Rope Climbs

Etc…

-Rest 3 Minutes-

7 Minute AMRAP of:

20 KB Swings (1/1.5 Pood)

15 Calorie Row

Accessory (Core)

3 Sets For FORM of:

15 Weighted Suitcase Crunch

12 Back Extensions

10 Hollow Rocks