12/30/2015

Dark Sky CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-

10 Box Jumps 24/20 RX+(30/24)

5 Pull-Ups RX+(Chest to Bar)

Station 2-

10 Burpees RX+(to 6″ target)

5 Dumbbell Ground to Overhead 45/25lb

Station 3-

300 Meter Row

RX+(elevated with 45lb plate)

Teammates can only rotate after the rowing partner finishes. Record total rounds and reps per station

By kevinbest73

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