100919

8
Oct

100919

Carson City CrossFit – CrossFit

Metcon (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

Extra Credit

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks

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