Rock Canyon Crossfit – Teens
Warm Up
8 min AMRAP
5 DB Hang Snatches
5 Tempo Air Squats (3 second negative)
30 seconds single/double unders
5 World’s Greatest Stretch (each side)
Bench Press (3 Bench press x 8 sets @65%
One set every 90 seconds)
Metcon (Time)
5 rounds
12 Dumbbell Hang Snatches
12 Dumbbell Goblet Squats
50 Jump Ropes