Saturday

by rockcanyoncrossfit | Jun 21, 2020 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Metcon

Mind Eraser (AMRAP – Rounds and Reps)

20 Minute AMRAP:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

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WOD

Wednesday

Weightlifting

Front Squat (2x2)

Work up to 88% of 1RM and then complete 2 sets of 2 reps with a 1 second pause at bottom of squat.

Metcon

Whatever's Left (AMRAP - Reps)

5 Minute AMRAP:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar

Rest 5 Minutes

5 Minute AMRAP:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups

Rest 5 Minutes

5 Minute AMRAP:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups

Score = total # of thrusters + total # of pull-ups/muscle ups

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

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WOD

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