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You can do anything for 1 minute!

12
Oct

You can do anything for 1 minute!

Midcoast CrossFit – CrossFit

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30 Minute EMOM

Metcon (AMRAP – Reps)

1. Burpees

2. Air Squats

3. DUs

4. Box Jumps (20/12) (24/20) (30/24)

5. Kettlebell Swings (35/26) (53/35) (70/53)

6. Push-Ups

7. Ab mat Sit-ups

8. Flutter Kicks

9. Ring Dips

10. Kettlebell Swings

11. Plank

12. Pistol

13. Pull-ups

14. T2B

15. Kettlebell Swings

16. 1 minute Rest

Repeat
Keep track of KBS only!

Metcon (AMRAP – Rounds and Reps)

1. Burpees

2. Air Squats

3. DUs

4. Box Jumps (20/12) (24/20) (30/24)

5. Kettlebell Swings (35/26) (53/35) (70/53)

6. Push-Ups

7. Ab mat Sit-ups

8. Flutter Kicks

9. Ring Dips

10. Kettlebell Swings

11. Plank

12. Pistol

13. Pull-ups

14. T2B

15. Kettlebell Swings

16. 1 minute Rest

AMRAP 15

20 DUs

15 KBS

10 Box Jumps

5 Pull-Ups

100 Meter Run
Keep track of KBS only for first section and rounds and reps for 2nd.

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