111218

11
Nov

111218

Carson City CrossFit – CrossFit

Metcon (Time)

4 Round

Teams of 2

400 m run

40/30 Calorie Row

20 clean & jerks (115/80)

Extra Credit

Snatch Complex

5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

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