Rock Canyon Crossfit – CrossFit
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