Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Tic Tac Go”


10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round
Video: https://m.youtube.com/watch?v=sndjDz1cXVY


Working through a longer 25 minute workout today

After each run we’ll add 10 reps to our Air Squats

Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round

For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *

If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10


2-3 Sets

200m Run

15 Glute Bridges Video https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be

15 Knuckle DragsVideo https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be

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