SSCMetcon – Sun, Mar 24
CrossFit Steamboat – SSCMetcon
Workout Option 1
Option 1: “It’s a honey of an O” (Time)
Freedom (RX’d)
21-18-15-12-9-6
Calorie Bike Erg or Ski Erg
Hang Dumbbell Alternating Clean and Jerk (50/35)
(Women Calories: 16-14-12-10-8-4)
(KG conv: 22.5/15 DB)
Independence
16-14-12-10-8-4
Calorie Bike Erg or Ski Erg
Hang Dumbbell Alternating Clean and Jerk (35/25)
(Women Calories: 14-12-10-8-6-4)
(KG conv: 15/10 DB)
Liberty
6 rounds
10/8 Calorie Bike Erg or Ski Erg
8 Hang Dumbbell Alternating Clean (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Warm-Up:
You can use the first 2,000m Row below as the warm-up
45-60 Min Easy Zone 1-2
2,000m Row
100ft Sandbag Bear Hug Carry (150/100)
3,000m Bike Erg
20 GHD Russian Twists (each side)
5 Curtsy Step Down (20in) (each leg)