Wednesday

Rock Canyon Crossfit – CrossFitView Public WhiteboardWeightliftingSnatch Balance (1×5)Work up to a heavyish set of 5 reps for the day over 3-5 sets.MetconPoker Face (AMRAP – Rounds and Reps)**AMRAP 5: ** Buy-In: 400 Meter Run Max Rounds With Time...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconFight the Feeling (AMRAP – Reps)**5 Rounds For Reps:** 1 Minute Wall Balls (20/14) 1 Minute Alternating Dumbbell Power Snatches (50/35) 1 Minute Row 1 Minute Rest *Score = Log the number of reps...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconScrewball (AMRAP – Rounds and Reps)20 Minute AMRAP: 50 Wall Balls (20/14) 40 Box Jumps (24″/20″) 30/24 Calorie Assault Bike 20 Toes to Bar 10 Bar...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconDiscomforT (Time)**For Time: ** 800m Run “DT” 800m Run **DT** **5 Rounds:** * 12 Deadlifts (155/105) * 9 Hang Power Cleans * 6 Push...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconPower 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...

Saturday

Rock Canyon Crossfit – CrossFitView Public WhiteboardMetconTwo Thousand Words (Time)**Partner Workout For Time:** For Time: 2,000/1,600 Meter Row 40 Bar Muscle-ups 16 Rounds of “Macho Man” (155/105) (“Macho Man” = 3 Power Cleans + 3 Front...

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