04/17/2021

CrossFit Natomas – CrossFit

Metcon (AMRAP – Rounds and Reps)

30′ AMRAP with a partner:

1 mile buy-in run together

Then, with the remaining time:

4 kettlebell swings (53/35)*

4 kettlebell goblet squats

4 toes to bar

40 double unders

8 kettlebell swings (53/35)

8 kettlebell goblet squats

8 toes to bar

80 double unders

Increase by 4 and 40 reps each round.

Solo:

1 mile buy-in run

Then, with the remaining time:

3 kettlebell swings (53/35)*

3 kettlebell goblet squats

3 toes to bar

30 double unders

6 kettlebell swings (53/35)

6 kettlebell goblet squats

6 toes to bar

60 double unders

Increase by 3 and 30 reps each round.

*AGOC athletes use 70/53 KB