Chic’s Beach CrossFit – CrossFit/FIT
Metcon (AMRAP – Rounds and Reps)
With a partner
10 minute AMRAP
400m run together
With time left split reps however
10 stone ground to over shoulder
100ft stone carry
rest 2:00
10 minute AMRAP
400m run together
With time left split reps however
20 stone squats
100m OH plate care 45/25
*split stone reps, both do carry together
rest 2:00
10 minute AMRAP
400m run together
With time left split reps however
10 stone ground to over shoulder
100m farmer carry 2 KB 53/35
Scaling options
Tire flips in place of stone
slam ball squat holding at chest in place of stone squats
If not comfortable with stone or tire, use heavy slam ball for slam ball over the shoulder