Sunday

CrossFit

Metcon

20 Minutes
As many reps as possible
Row- 1000m
1- Pull-up
2- Alternating lunges w plate overhead 45/25
3- ab mat sit ups
2- Pull-ups
4- Alternating lunges
6- Ab mat sit ups
3- Pull-ups
6- Alternating lunges
9- Ab-mat sit-ups
4- Pull-ups
8- Alternating lunges
12- Ab-mat sit-ups
5,10,15
etc…

– Start heat #2 at the 5 minute mark they will finish at the 25 minute mark.

Keep climbing up the ladder until the 20 minutes is complete

-Score total reps after the 1k row

Result Type: AMRAP
Male Rx: 45 lbs
Female Rx: 25 lbs