Wellness Revolution CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

ESSENTIALS

Teams of 3:

AMRAP 7:

50 Back Squats (115/75)

50 Back Squats (135/95)

AMRAP Back Squats (155/105)

—Rest 3 Minutes—

AMRAP 7:

50 Bench Press (75/55)

50 Bench Press (95/65)

AMRAP Bench Press (135/95)

—Rest 3 Minutes—

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)
–One person working at a time

–ALWAYS have spotter for bench press

–Score is total reps at the last barbell on each movement added up together

Metcon (AMRAP – Reps)

FITNESS

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

—Rest 3 Minutes—

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

—Rest 3 Minutes—

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
–One person working at a time

–ALWAYS have spotter for bench press

–Score is total reps at the last barbell on each movement added up together

Metcon (AMRAP – Reps)

PERFORMANCE

Teams of 3:

AMRAP 7:

50 Back Squats (185/125)

50 Back Squats (225/155)

AMRAP Back Squats (275/185)

—Rest 3 Minutes—

AMRAP 7:

50 Bench Press (155/105)

50 Bench Press (185/125)

AMRAP Bench Press (225/155)

—Rest 3 Minutes—

AMRAP 7:

50 Deadlifts (225/155)

50 Deadlifts (275/185)

AMRAP Deadlifts (315/205)
–One person working at a time

–ALWAYS have spotter for bench press

–Score is total reps at the last barbell on each movement added up together