120319

Carson City CrossFit – CrossFit

Metcon (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees

Metcon (No Measure)

100 Abmat Sit-ups

Extra Credit

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Top Support Hold*