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011520

14
Jan

011520

Carson City CrossFit – CrossFit

Working through 5 rounds of this interval workout
You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the slowest score of the 5 rounds
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

Front Squat (Heavy 2 rep)

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)
Prep

1 Round

With Workout Weight:

5 Calorie Row

10 Double Unders

3 Front Squats

Extra Credit

Push Press Complex

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Pause 2 Seconds in Dip

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