CrossFit and Fearless – CrossFIT
Metcon (2 Rounds for time)
2 Rounds Each for Time:
Rest should be 1:1, so however long the first row takes, thats how long your rest period is. These are not max efforts, both efforts should be similar if not faster the second time. Score both individually.
Metcon (AMRAP – Rounds and Reps)
20 rKBS (Heavy)
15 Weighted Ab Mat Sit Ups
10 Weighted Box Step Ups
Heavy bell for this. Whatever you use for the sit ups is your weight for the step ups.