HeadQuarters – CrossFit

Metcon (AMRAP – Rounds and Reps)

with a running clock:

2 Rounds For Time:

50 KB Swings 53/35 44/25

40 Sit-Ups (Feet anchored on KB)

30 Ball Slams 30/20 20/16

20 KB Squats

10 KB Lunges

(Time CAP: 16min.)

any time left under the 16 minutes is rest time.

Rest 4min.

starting at the 20 minute mark…

20min. AMRAP:

15/10 Cal Bike

400m Row

400m Run

30 Double Unders (60 singles)