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).