Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconBlue Collar (Time)3 Rounds For Time: 400 Meter Run 20 Chest to Bar Pull-ups 10 Power Cleans (185/135)

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconAll Star Special (Time)For Time: 3 Rounds: 12 Thrusters (95/65) 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters (115/85) 9 Chest to Bar Pull-ups 800 Meter Run 3 Rounds: 6 Thrusters (135/95) 6 Bar...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconAlways Remembered (Time)Teams of 2: Buy-In: 2001 Meter Row 4 Rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1...

Friday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconIt’s Not Over (AMRAP – Rounds and Reps)9 Minute AMRAP 15 Toes to Bar 10 Deadlifts (115/85) 5 Power Snatches (115/85)

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardWeightliftingBack Squat (1×10)Find a 10 rep max. May want to warm up a bit using other rep schemes. You probably don’t want to try a set of 10 near your 10 rep max more than once or twice.MetconBest...

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