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CrossFit Hamptons – CrossFit

Metcon

DOCE (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
* Weight decreases with each round, reps remain the same

* Athletes can look to increase their scores slightly with each round

* The goal is to get to the burpee box jumps in the first round

* Pick a weight/rep number that allows for that

* General maximum time frame for each movement:

* Row: 90 Seconds

* Cleans: 90 Seconds

* Burpee Box Jump Overs: 1 Minute