Rock Canyon Crossfit – CrossFit
Weightlifting
Back Squat (6×2)
Week 3 day 3 of back squat program. 6 sets of 2 reps at 80% of 1 RM.
Metcon
This is 40 (Time)
For Time:
400 Meter Run, 40 Wallballs (20/14)
400 Meter Run, 40 Power Snatches (65/45)
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats (65/45)
400 Meter Run, 40 Box Jumps (24″”/20″”)
400 Meter Run, 40 Thrusters (65/45)