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Call Us: 970-439-3112

CF 03/09/2019

By wodify 0

CrossFit Steamboat – CrossFit


Metcon (No Measure)

AMRAP 12 w. a partner:

6 Bar Facing Burpees

9 SDHP (115, 75)

12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00


6 Bar Facing Burpees

9 Front Squat (115, 75)

12/9 Calorie Bike (100 Meter Run)

*One athlete completes a full round a time.


10 Minutes of Zone 1 Work:

*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (Burpees) (65, 45) (Abmat Sit-ups)
– Metcon: Your clients will partner up today with someone of similar ability. The objective today is to sustain a higher level of output for each AMRAP 12 which is why we want people completing a full round a time. Weights need to be light today and nothing should stop folks in their tracks. Their splits should remain consistent for ALL rounds. We’ll then end with Zone 1 recovery work is which should be “conversational” about 120-130 BPM. People can choose one piece or mix and match all the pieces as they choose i.e. bike, row, jog ect. There is info about this workout at the end of the 19.3 video in the Facebook group.