CrossFit ABF – CrossFit Personal Training
Metcon
Tampa Bay Games 2017 Event 1 (AMRAP – Reps)
10 Min event for max reps
At the call of 3-2-1 go, 1 person may cross the starting line and begin performing reps. Both other teammates must stay behind the starting line until tagged in by the working athlete:
60 Calories on the rower (Novice = 40 Calories)
40 Cleans (RX 185/125, intermediate/masters 135/95, novice 95/65)
30 Wallballs 10’/9′ (RX 30/20)(intermediate/masters 20/14)(novice 14/10)
20 two-tap toe/chest to bar
(intermediate/masters = toes to bar)(Novice = hanging knee raise)
30 Wallballs
40 Cleans
AMRAP Calories on the rower
Metcon
Tampa Bay Games 2017 Event 2 (AMRAP – Reps)
AMRAP 8
Ascending ladder
3-6-9-12-15-18-21…
Synchronized Burpees
Front Squat (rx 185/125, int/mas 135/95, novice 95/65)
Bar Muscle Ups (int/mas M=ctb, F=chin over bar) (novice M=pull up, F= Ring row)
•One partner works at a time, both remaining partners must wait at the starting point until working partner gets back for change out.
Metcon
Tampa Bay Games 2017 Event 3 (AMRAP – Reps)
Snatch Speed Ladder:
Each team will have 5 Min to gets as many snatches as possible:
RX: 10@135/95, 10@155/105, 10@185/125, 10@205/135, Max Reps @225/145
Int/Mas: 10@95/55, 10@115/65, 10@135/75, 10@155/85, Max Reps @175/95
Novice: 10@65/35, 10@75/45, 10@95/55, 10@ 105/65, Max Reps @115/75
