CrossFit Adaptation – CrossFit
Core Sample (AMRAP – Reps)
EMOM 25
Min 1: 3 Rope Climb
Min 2: 12 Walking KB Lunge (2pd/1.5pd)
Min 3: Bike Calories 14/11
Min 4: 20 Lateral Med Ball Toss (20/14)
Min 5: Rest
Work is performed in order; separate groups should cascade starts.
Consistency: 2 Rope Climb, 12/9 Bike Cal
Mechanics: 5 Rope Lock Stand Up, 1.5/1pd, 10/7 Bike Cal, 16/12 Med Ball
Lateral Medicine Ball Toss is performed into the wall from at least a leg length from the wall.
Rx score is 245/230