CrossFit Lynchburg – CrossFit
Metcon (AMRAP – Reps)
0:00-12:00
12 min EMOM
Assault Bike M-15 Cal W-12 Cal
*add 3 Cal of rowing
**BASICS CLASS DO 10 Cal for men 8 for women**
Metcon (Time)
15:00-25:00
For time
50 Piked HSPU RX 50 Strict HSPU RX+
**BASICS CLASS – 8 min max reps push ups**
Metcon (AMRAP – Rounds and Reps)
30:00-45:00
15min AMRAP
500m Row or .6m Assault Bike
100 Double Unders
**BASICS CLASS – Single Unders**
