The Gym Lake Highlands – CrossFit
A. Metcon (AMRAP – Rounds and Reps)
A. Metcon
AMRAP 21
300m Run (3 reps)
1 Ring Muscle Up or 2 BMU (use RMU rep for score)
2 HSPU
3 Squat Cleans (135/95)
-Reps increase by 1, 2 & 3, respectively, each round so round 2 is: 2,4,6; round 3 is 3, 6, 9; round 4 is 4, 8, 12…
-bmu grow by 2 per round
-coaches note: scale for the RMU not bar
-no more than 1 ab mat for HSPU scale
-hspu begin in a fully extended handstand. not at the bottom of a hspu
-use two 35lb weights and an abmat for hspu rather than blue or grey pads