Verdant CrossFit, Verdant CrossFit North – CrossFit
AMRAP: Metcon (AMRAP – Rounds and Reps)
W/ A Partner (kind of)
15 Wall balls Division:
20 Bar-facing burpees
Max Calorie Row
One athlete begins on the AMRAP. The other begins on the rowing machine. Both athletes work at the same time.
Athletes may alternate who is working on the AMRAP and who is rowing at any time and as often as they’d like
throughout the 20-minute time period. When athletes switch from the rower to the AMRAP or vice versa, they
pick up right where the other left off.
ROW: Metcon (Calories)
HOME: Warm-up (No Measure)
Pick a distance ~10-15 yards to use
Do Movement away from start line, always jog back to start line
Side Lunge(Keep heel on ground)
HOME: Kerrie (Time)
Wearing a weight vest (20/14lb),
10 rounds for time of:
Rest 2 minutes
To learn more about Kerrie click here
*If you do not have a weight vest don’t worry, JUST HAVE FUN.
*Scale rounds or reps if needed.