07/07/2016 Posted July 7, 2016 by Rick Pobar & filed under Workout of the Day. TBE CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20: 12/8 Calorie Row 7 burpee or 12 goblet squat 35/53 100 Meter Run Share this: Click to share on Facebook (Opens in new window) Facebook Click to share on X (Opens in new window) X Click to email a link to a friend (Opens in new window) Email