CFSBMetcon – Tue, Aug 13

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

:30 deadhang

10ea shoulder series

10 up/downs

10ea db deadlift

10ea db high pull

20 lateral hops

bike/ski 1:00

:30 lat active

10ea shoulder series

5 pause burpees

10ea db swing

10ea db clean

10 lateral hops over db

:30 bike sprint

3ea db snatch

2 burpees

4 alt db snatch

2 burpee over the db

Metcon (Time)

3 rounds: 23:00 time cap

15/12 Calorie Air Bike

12 Alternating Dumbbell Snatch (50/35)

9 Burpee Over Dumbbell

-Rest until 12:00-

For time:

45/36 Calorie Air Bike

36 Alternating Dumbbell Snatch (50/35)

27 Burpee Over Dumbbell
Stimulus:

Time cap yourself at 10min so that you have at least 2 min of rest before starting the next round.

Accessory (Checkmark)

Strict Pullups Accessory

3 rounds of:

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 7 Strict or Box Assist pull-ups

–rest 90 seconds between sets–