Rock Canyon Crossfit – CrossFit
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
by rockcanyoncrossfit | Feb 8, 2020 | Uncategorized | 0 comments
21-15-9
Thrusters, 95# / 65#
Pull-ups
1. Movement Prep/Activation
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
- into -
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
2. Workout Prep
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
- rest -
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
- rest -
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)
Nashville Hot
Freedom (RX'd)
2:00 Amrap
2 Rope Climbs (Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets-
Independence
2:00 Amrap
1 Rope Climb (or 4 strict pull ups)
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
-rest 1:00 between sets-
Liberty
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
-rest 1:00 between sets-
Targets:
4 Rounds
-Rest 3 min b/t rounds-