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Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

“Ring of Fire’ and then some”

EMOM until failure

Begin with rowing, biking, or skiing two calories. You will rotate between implements. Upon returning to the start- you will add two more calories and repeat this until failure.

UPON FAILURE- you will rest the following minute then begin ‘Death By Burpees’

Here you will start with 1 burpee and add a burpee each minute until failure.

Time Cap- 40minutes.

**During the early round of burpees. Be smart and pace. Dont let your heart rate elevate too much. Depending on the individual. It should be the round of 6-10 before you need to start picking up the pace.

CHALLENGE YOURSELF. DIG DEEP ON THE BURPEES. DONT QUIT UNTIL THE TIME IS CALLED.

EFFORT IS A CHOICE.

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