3/19/2019

Santiam CrossFit – CrossFit

Metcon (Weight)

4 rounds

EMOM

M1: 5 – Dumbell Rows each arm

M2: Max Hollow Rocks

M3: 50 m Overhead Double DB Carry

Score=weight of DB + # of hollow rocks + weight of both DB’s for OH Carry.

Ex: 50lb for the rows(single DB) + 30 hollow rocks + 100lbs for DB OH carry (2 – 50lb DB’s) = 180

Metcon (Time)

30-25-20-15

Pull Ups

Push Press 95/65