COFFS COAST CROSSFIT – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 4
(2x Females, 2x Males)
1min Deadlifts 50/30
1min Hang power cleans 50/30
1min Double Unders
Split the team in to pairs 1x Male & 1x Female. One pair will work for a minute while the other pair rests for a minute. Then swap and move to the next station.
send best rower from each team for a 1km row. Row can be started any time after the 30min AMRAP.