CrossFit OwnIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Dorie:

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.
Dedicated to WWII hero Doris Miller, of Waco, TX. During the attack in the Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, he went back to the battle row and found a gun that was unmanned and went manage it. When asked to abandon ship, Doris was one of the men who were able to save some of the injured men. Because of his bravery, he was awarded the Navy Cross. “Doris was always considering other people rather than himself. He definitely put country first.”