8
Apr
TUESDAY – PLEASE SIGN IN
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