CrossFit Lakeland – Performance Group

Metcon (AMRAP – Rounds and Reps)

Teams of 3 will complete As Many Rounds

and Reps as possible in 35 Minutes of:

Row 5k

Then remaining time Max Rounds of:

30 KBS (70/53)

30 Walking Lunges (BW)

30 Push-ups
* Teams may partition Row and

Reps as they wish

** Score total rounds/reps of

the triplet as a team

Metcon (No Measure)

**Extra Credit**

1a) Seated Overhead Band Tricep Extensions:

3 x 12-15. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

2) Russian Twists with a plate: 3 x 30. Rest 60s.