CFS – CrossFit
Metcon (AMRAP – Reps)
For max reps; rest 1 minute between rounds
A – 5 minutes
Run 200m
& then complete max reps dead-lifts @ 1.5/1.25 bw
B – 5 minutes
Run 200m
& then complete max rep bent over rows @ 75/65% of bw
C – 5 minutes
Run 200m
& then complete max rep SDHPs @ 75/65% of bw
D – 5 minutes
Run 200m
& then complete max rep ring dips
E – 10 minutes
Run 400m
& then complete max rep 3-count burpees
Scale as needed, including weight of lifts (but not distance of run).