Saturday

by rockcanyoncrossfit | Feb 28, 2021 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Metcon

Powerlines (AMRAP – Rounds and Reps)

25 Minute AMRAP:

20 Power Snatches (95/65)

4 Rounds of “Cindy”

800/600 Meter Row

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WOD

Wednesday

Weightlifting

Snatch Balance (1x5)

Work up to a heavyish set of 5 reps for the day over 3-5 sets.

Metcon

Poker Face (AMRAP - Rounds and Reps)

**AMRAP 5: **
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

[Rest 5 Minutes ]

**AMRAP 5: **
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

[Rest 5 Minutes ]

**AMRAP 5: **
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")

Score = Rounds and reps accumulated. The Run is only a Buy-In.

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Powerlines (AMRAP – Rounds and Reps)

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WOD

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