First City CrossFit – CrossFit MetCon
Workout – For Time
Metcon (Time)
Compete 5 rounds for time of the following
800m sprint
*2 min rest btwn sets*
30 min time cap (including rest)
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Partner WOD
In 10 minutes, complete as many rounds and reps as possible (AMRAP) of the following
Partner 1: 500m row
Partner 2: AMRAP
5 burpees
10 box jump (24″/20″)
20 double-unders