R2R Fitness (West Paducah) – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 Power Cleans (115/80)
15 Toes to Bar
If 30 dubs ins’t attainable once you get out of breath, then choose a number that is even when you are extremely tired. The Power Cleans should be fairly fast and keeping them in groups of 2-5 at a minimum. The T2B may start to fade at the end. If that’s the case, then move onto singles instead of swinging from the bar and using up extra energy by trying to string reps together.
Metcon (AMRAP – Reps)
1:00 on, :20s off
:40s off, :40s off
:20s on, 1:00 off
*We may be short on rowers for this portion. If so, then lets practice hollow rocks and supermans until they open up. The ass bike can be used for this portion as well.
Row for calories, where the total across the four rounds is our score.
Our aim is to increase our power output as the time domains become shorter. With that, we are looking to find a pace inside each time domain that we can sustain for all four rounds.