CrossFit – Sat, Jan 18

CrossFit Timoro – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

4 Rope Climbs

20 Thrusters (95/65#)

20 Burpee Box Jump-overs (24/20″)

– Share work as desired.
INTENDED STIMULUS

2-6 rounds.

Rope climbs in 3:00 or less.

Thrusters in :45-1:30 and no more than 2 sets for at least 3 rounds.

Burpee box jump-overs in 4:00 or less.

Masters 55+ (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

4 Rope Climbs

20 Thrusters (65/45#)

20 Burpee Box Jump-overs (24/20″)

– Share work as desired.

– Jump or step onto the box, but always step down.
INTENDED STIMULUS

2-6 rounds.

Rope climbs in 3:00 or less.

Thrusters in :45-1:30 and no more than 2 sets for at least 3 rounds.

Burpee box jump-overs in 4:00 or less.