080519

4
Aug

080519

Carson City CrossFit – CrossFit

Metcon (4 Rounds for reps)

AMRAP 3:

15/12 Calorie Row

15 Lateral Erg Burpees

Max Front Squats (75/55)

Rest 3 Minutes

AMRAP 3:

13/10 Calorie Row

13 Lateral Erg Burpees

Max Front Squats (95/65)

Rest 3 Minutes

AMRAP 3:

11/8 Calorie Row

11 Lateral Erg Burpees

Max Front Squats (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

9 Lateral Erg Burpees

Max Front Squats (135/95)

RX Plus: Overhead Squats

Extra Credit

Stamina Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

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