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150721 – Max Effort Minutes

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

300m Run

then,

3 Rounds

10 Ring Rows

10 Squats

then,

300m Run

Skill

Metcon (Calories)

1-AMRAP

ME Calories on AirDyne

Warm-up

Metcon (AMRAP – Reps)

3 Rounds

:50 ME Rope Climb*

:10 Transition

:50 ME Burpee Box Jump, 24″/20″

:10 Transition

:50 ME Ground-over-Shoulder, 80#/50#

:10 Transition

:50 ME Sit-up

:10 Transition

:50 ME Wall Ball Shot

:10 Transition

:50 Rest

:10 Transition

*Each RX Rope Climb is worth 10 reps. All other movements are worth 1 rep. The Scaled Ground Rope Pulls are also worth 1 rep.