Friday April 22nd

Man Made CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for time:

Run 400m

100m Two-arm KB front Rack Carry (35/26#)

50 Double Unders

24 Hollow Rocks + 12 Air Squats

Rx+ 12 Candlesticks in place of hollow rock & air squats

Extra Credit

Metcon (Time)

3 Rounds for time:

40 second support hold

12 alternating dumbbell snatch (50/35#)

Bench Press

50/5

60/4

70/3

80/3

90/3+

*this can also be done Saturday after the WOD