Rock Canyon Crossfit – CrossFit
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.