Rock Canyon Crossfit – CrossFit

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Metcon

Round of Applause (Time)

4 Rounds For Time [30 Minute Cap]:

12/9 Calorie Assault Bike

30 Single Dumbbell Alternating Power Snatches (50/35)

12/9 Calorie Assault Bike

30 Lunges* (50/35)

Round 1: Bodyweight Lunges

Round 2: Jumping Lunges

Round 3: Single Dumbbell Goblet Lunges

Round 4: Single Dumbbell Overhead Lunges

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