Chickasha CrossFit – Fitness
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run
If you want to do this as an individual you can approach it as a one to one work to rest ratio. I.E. If it takes you 4:30 to complete the first round then you would rest 4:30 and do the second round. Time still caps at 30 minutes.