8.9.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

TeamC: Metcon (Time)

100 Burpees

100 Alternating Dumbell Snatches 50/35

100 Synchronized Air Squats
-Split reps as desired.

-KB can be substituted.

-Partners cannot move on to the next air squat until both partners have completed the previous rep.

COMP: Metcon (Time)

60 Burpees

60 Alternating Dumbell Snatches 50/35

60 Air Squats

Performance Metcon

TeamP: Metcon (Time)

100 Burpees

100 Alternating Dumbell Snatches 35/20

100 Synchronized Air Squats
-Split reps as desired.

-KB can be substituted.

-Partners cannot move on to the next air squat until both partners have completed the previous rep.

PERF: Metcon (Time)

60 Burpees

60 Alternating Dumbell Snatches 35/20

60 Air Squats

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