Jaws

Midcoast CrossFit – HIIT

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Metcon (AMRAP – Reps)

Part 1

Air Squats 40 seconds

20 second rest

Alternating one arm kettlebell swings 40 seconds

20 second rest

Bicycle crunches 40 seconds

20 second rest

Jump rope 60 seconds

1 minute rest

3 times through

Metcon (AMRAP – Reps)

Part 2

Lunges 30 seconds

30 second rest

Push ups 30 seconds

30 second rest

Flutter Kicks 30 seconds

30 second rest

Pull Ups (Kipping, jumping, or assisted) 30 seconds

30 second rest

200 meter run (100 % effort)

30 second rest from last person in

2 times through

Metcon (AMRAP – Reps)

Part 3

50 meter sprint

50 meter easy

20 sit ups

50 meter sprint

50 meter easy

20 leg lifts

50 meter sprint

50 meter easy

20 cal row or bike hard

10 cal row or bike easy

3 times through