Chic’s Beach CrossFit – FIT
Metcon (AMRAP – Reps)
Fit Test:
2:00 max reps ball slams 25 /20
1:00 rest
2:00 max reps lunges with slam ball
1:00 rest
1:00 max reps ball slams
0:30 rest
1:00 max reps lunges with slam ball
4 minutes on / 1 minutes rest (2 rounds)
200m run
15 DB hang cleans 30 / 20
12 TRX row
*MAX reps seated strict press 30 / 20
2:00 rest before starting next 2 rounds
4 minutes on / 2 minute rest (2 rounds)
200m run
15 TRX row
12 DB thrusters 30 / 20
*MAX reps push press
Finisher if time:
4 set
10 OH tricep extensions
15 car driver front raises with a plate