October 03, 2018
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CrossFit Spanish Fort – Boot Camp
Metcon (AMRAP – Reps)
Teams of 2
4min AMRAP
Plank Punches (10 Each Arm Before Swapping)
-Resting Partner Does Wall Sit Hold
*Rest 1 Minute
4 Minute AMRAP
Assault Bike (Swap Every 10 Calories)
-Resting Partner Holds Plate Overhead
*Rest 1 Minute
4 Minute AMRAP
Lateral Step Overs (10 Each Side Then Swap)
-Resting Partner Alternates Side Plank
*Rest 1 Minute
4 Minute AMRAP
Bench Dips (Swap Every 10 Reps)
-Resting Partner Does Hollow Holds