2/9/18 Sydney’s “21 Run”

Agate Pass CrossFit – CrossFit


Metcon (AMRAP – Rounds and Reps)

Sydneys Bday WOD “21 RUN”

21 minute AMRAP

Buy in=1997 meter Run (6.5 laps)


21 Pull up

21 Front Rack Lunges 75/55

21 Toes to bar

21 Box Jump 24/20

21 Cal bike/row/ski

Get as far as possible in 21 minutes


Option for running

-4 laps or two laps walk/jog

-Row 1997 or if scale needed 1K

Options for Pull ups

-Jumping/Banded/Ring Row

Options lunge

-lighter or no weight

-box steps

Option Toes to bar

-Knee Raise

-knee 2 elbow

– Toes to rig from laying

-Toes through Ring

Box Jump options

-shorter height

-step ups


Metcon (Time)

5 Rounds 1 min on 1 min off max plank or l-sit