Rock Canyon Crossfit – CrossFit

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Weightlifting

Snatch Balance (1×5)

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.

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