Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

On a 24min clock, 6 rounds for total calories of:

Min 1 – 1 Round of

6 Toes to bar

10 Alternating DB snatch 50/35lbs

25ft walking lunges

Min 2 – 20 Single arm hang Dumbbell clean and jerk 50/35lbs

Min 3 – Max Calorie Bike

Min 4 – Rest
With the first two mins being a fixed amount of work there is no extra credit for those first two mins. That means that there is no need to complete that work for time. Breathing through those movements and aiming to complete them in around 50 seconds allows athletes to stay relatively fresh to move to the next station. The station that there is extra credit on is the bike. Being prepared to make the most of the time on the bike allows for more calories for each athlete in that short window. The minute of rest to follow also allows athletes to put out greater power during their minute of work.