Rock Canyon Crossfit – CrossFit
Metcon
Power Rowpe (AMRAP – Rounds and Reps)
**AMRAP 30:**
50 Double Unders
500/400m Row
50 Double Unders
5 Rounds of “The Chief”
*1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats*
* A good looooooong Saturday workout – 30:00 of pure joy! Quick introduction and let’s get moving!
* 8:00-10:00 a round = ~3+ Rounds
* 3 full rounds is the goal!
* Remember: After the 50 DU/500m Row/50 DU, we then do FIVE rounds of “The Chief” to complete one full round.
* Grab a white board for this one. It will be easy to lose track 😉
* Watch out for those push-ups – they will come around faster than you would like.