CrossFit Indian Trail – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 minute amrap
100m, 200m, 300m, …etc row
10, 20, 30, etc lunges
10, 20, 30, etc DB side bends
10, 20, 30, etc air squats
round 1 : 100m row, 10 lunges, 10, side bends (5/side), 10, air squats
round 2: 200m row , 20 lunges, 20 side bends (10/side), 20 air squats
every 100m = 1 rep so if you get through 500m in the 600m round, that = 5 reps