HeadQuarters – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 2

10 Calorie Row

10 Slam Balls

10 Sit-Ups (RX+: GHD)

10 KB Swings 53/35

*Each round add 10 reps to each

movement :). can be team of 3 can be done 15 reps 1st round 30 second etc.

Rest 5min.

10min. to finish… (Solo)

1min. Plank “Buy in”

40-30-20-10

Push-Ups

Russian Twists (L+R=1) w/ 5lb plate