200321

Carlisle CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400 M Med Ball Carry (20/14)

30 Wall Balls

20 Med Ball V-ups

10 Med Ball Box Step Overs
*Partition as needed

*1 Person working at a time except on 400 m carry–both partners go out at the smae time only one carries the ball at a time.

At-Home WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400 m run

30 Squats

20 V-Ups

10 Step overs (use a bench, chair, or short table)
Make this a 30 min AMRAP and invite a family member or friend to join you and make it a partner WOD!!