2021-11-01 Fitness Option Metcon:AMRAP



Fitness Option Metcon:
AMRAP in 24 Minute Of:
300m Row
35 Double Unders
12 Power Clean and Push Jerks – 50kg/35kg
12 Push-Ups


EMOM For 24 Minutes Complete:
1 – 10 Ring Rows
2 – Max Handstand Hold
3 – 10 Dumbell Shoulder Press
4 – Max Plank Hold

*Record your options/hold times for each station in each of the text boxes below.


Negative Pull-ups
3-3-3-3-3

1 Negative Pull-up = 3 second hold @ top, 5 second slow lower.

*Done instead of the weighted pull-ups


Weighted Pull-Up
3-3-2-2-1-1



4 Sets of the Following Superset:
8 Incline Bench Press
30 Banded Pull Aparts

Google CrossFit News

  • Unpopular option: Spencer and Saxon Panchik should compete as one person

    Read more...
  • Ex-professional swimmer in Wodapalooza, from last to 2nd

    Ex-professional swimmer in Wodapalooza, from last to 2nd

    Read more...
  • 75kg Clean&Jerk

    75kg Clean&Jerk

    Read more...
  • I can finally do pull-ups!

    I can finally do pull-ups!

    Read more...
  • Patrick Vellner and Emma McQuaid win Wodapalooza Miami CrossFit competition - South China Morning Post

    Read more...
  • Daily Whiteboard Thread - 17 Jan 2022

    Read more...
  • Can You Build Muscle Doing CrossFit? | BOXROX - BOXROX

    Read more...
  • Former CrossFit Games Teen Stars Determined to Prove They're Ready to Compete with the Best at Wodapalooza - Morning Chalk Up

    Read more...
  • CrossFit Affiliates Increase By Nearly 1400 in 2021, Home Office Plans to See Upward Curve Continue in 2022 - Morning Chalk Up

    Read more...