CFSBMetcon – Sat, Oct 5

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

inchworm + scorpion

slow groiner + rotation

plank to down dog with heel pump

10 little hops

10 big hops

up/downs

air squats

alt box step ups

kb set up

box jumps

kbs

burpee

IAN (No Measure)

Teams of 3

BUY IN:

820m heavy carry

then

24min AMRAP:

one person always on a machine

you go i go full rounds

6 Box Jump Overs (24/20)

9 Kettlebell Swings (53/35)

12 Air Squats

CASH OUT:

42 synchro burpees

what do the numbers mean:

Ian was born in the year 1982

He passed in the year 2024

He was born on 9/6

He passed on 9/12

He was 42 years old

How it works:

**EVERYONE will carry something heavy up the mountain – cause this is life. We will do this as a unit

**during the AMRAP a machine is always going – then one person does a full round while one person rests

**we will do the burpees together as a unit