Wellness Revolution CrossFit – CrossFit

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Metcon

Metcon (3 Rounds for reps)

ESSENTIALS

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees (No Pushup)

27 Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees (No Pushup)

21 Knees Raises

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees (No Pushup)

15 Ring Rows

Scoring: Reps EACH Interval
GOAL

1st Rd: Almost 1 Round

2nd Rd: 1 Round

3rd Rd: 1+ Round

Metcon (3 Rounds for reps)

FITNESS

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Scoring: Reps EACH Interval
GOAL

1st Rd: Almost 1 Round

2nd Rd: 1 Round

3rd Rd: 1+ Round

Metcon (3 Rounds for reps)

PERFORMANCE

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Bar Muscle Ups

Scoring: Reps EACH Interval
GOAL

1st Rd: Almost 1 Round

2nd Rd: 1 Round

3rd Rd: 1+ Round