CFL #814

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest 3:00

*100m = 1 rep

**If you don’t have a vest, use a Sandbag for the runs, 45/25 lbs

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