Firefighter Workout Week 7

October 14, 2017
    by Alex Etzen

    XS CrossFit – Sports Team

    Metcon (AMRAP – Rounds and Reps)

    30 Min AMRAP

    With a partner:

    P1 holds plank while P2 runs 200m- switch

    P1 holds wall sit while P2 completes 30 jumping pull-ups- switch

    P1 holds bar hang while P2 does 20 wall balls- switch

    Both partners wear 20lb vest

    AND

    One partner will be carrying a 20lb Med ball (rescued Baby) at all times. If Med ball touches the ground at all, partners stop and complete 10 synchronized burpee penalty and resume where they left off.

    Rounds and reps are scored, run is scored 10m per rep.