Swamp City Fitness – All Day Swamp City WOD
Metcon
Part 1
4 rounds of 200m Run/Row, 20 push up, 15 pull up/ring row, 200m Run/Row then a 2 minute rest
~Rest 5 minutes~
Part 2
15min AMRAP
Partner A: Max Tire Flips
Partner B: 30 Box step over with 20lb med/wall ball
Switch when partner B completes step overs
~Rest 5 minutes~
Part 3 as below
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
