CrossFit Metric – Fitness

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A: Metcon (AMRAP – Reps)

“Rabbit’s Delight”


Complete as many repetitions as you can, as quickly as you can.


Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to row 500/420 meters. The mission will commence with one partner rowing and the other on one of the assigned movements. The “on land” partner will complete as many repetitions of the movement as they can until their partner completes the row and they switch roles. After both partners have completed a row and the first movement, the cycle repeats until each partner has completed four 500/420 meter rows and completed all four of the movements.


Thrusters (45/33 lb)

DB Snatch (35/25 lb)

Wall Ball Shots (20/14 lb)

DB Box Step Ups (24″/20″)


A team’s score will be determined by the number of repetitions they complete of the movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

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