December 5, 2015

CrossFit By The Sea – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Four, Relay Style:

AMRAP 30

10 Bench Press (185/95)

3 Rope Climbs

300 Meter Run (3 Reps)

———————————————

Rules:

A. Bench Press must always have a spotter.

B. Bench Press must always have a spotter.

C. Nobody can move onto the next section until everybody has completed their task.

D. Rounds and Reps are counted from where Partner D ended – if they are on the run when time expires they can finish the run and count it as 3 Reps.

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