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1222019

19
Dec

1222019

Carson City CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 30:

125 Meter Row, 1 Burpee Box Jump

125 Meter Row, 2 Burpee Box Jumps

125 Meter Row, 3 Burpee Box Jumps

Box Height: (24/20)
In this longer partner workout, one athlete works at a time

Both athletes will complete a full round before moving up in reps

For Example:

Athlete 1 will complete a 125 Meter Row + 1 Burpee Box Jump

Athlete 2 will complete a 125 Meter Row + 1 Burpee Box Jump

Athlete 1 will complete a 125 Meter Row + 2 Burpee Box Jump…

For scoring purposes, we’ll record the total number of completed rounds, plus additional reps

Metcon (No Measure)

100 sit-ups

Extra Credit

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

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