Primus Fitness – PrimusFit
Metcon (AMRAP – Rounds and Reps)
Four 3 minute AMRAPs with 1 minute rest between
First AMRAP
12 Tire Jumps
6 Tire Flips
Second AMRAP
10 Burpees
6 Clean & Jerks (115/75)
Third AMRAP
20 Double Unders
6 Handstand Push-ups
Fourth AMRAP
10/8 Calorie Bike
6 Front Squats (115/75)
AMRAPs can be shuffled around due to class size and equipment availability. Each person does all the AMRAPs in any order.
Scaling options:
Use Heavyi-ish Russian KB Swings instead of step ups to scale for tire jumps to keep the explosive intent. Step ups will take too long
Heavy D-Ball over shoulder instead of tire flips.
Lower weight C&J or use dumbbells.
30 single to keep the time intent.
Hand release push ups.
