Chic’s Beach CrossFit – FIT
Metcon (AMRAP – Reps)
Core: 3 rounds
1:00 plank right into 0:30 max reps alt. v ups
0:30 rest between rounds
5 minute AMRAP
21 WBS 20 / 14
15 DB bench press 35 / 25
12 bench donkeys
9 TRX row
max burpees with time left
5 minute AMRAP
21 DB bench press
15 WBS
12 TRX row
9 bench donkeys
max burpees with time left
5 minute AMRAP
21 bench donkeys
15 TRX rows
12 WBS
9 DB bench
max burpees with time left
5 minute AMRAP
21 TRX row
15 Bench donkeys
12 DB bench press
9 WBS
max burpees with time left
*2 minutes rest between AMRAPS
* R & L for bench donkeys = 1 rep