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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

0-2min.

Max Cals Assault Bike

3-5min.

Max Back Squats @40% of 1RM

6-8min.

Max American KB Swings 70/53

8-9min.

Rest
Repeat for 4 total cycles

Squats are out of the rack unless you want some extra work.. Then you can clean it.

Score is total reps and cals combined. You are essentially doing 2min. AMRAPs with a 1min. rest.