Extended MetCon work

AMRAP = As Many Rounds As Possible, and this is typically done in under 20 mins in the CrossFit world. However, the benefit of constant variety is breadth of adaptations, so even something as conventional as "AMRAP in less than 20 mins" gets tweaked......and we did.

AMRAP 30 mins is not something we'll do often, but we did on Friday of last week (10/23).

1/4 mile run or 400 meter row

15 KB swings - 1/4 body weight

15 pushups

15 push press - DB's at 1/3 body weight

Here's how the crew performed.