11.15.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

1k Run or Row

100 Air Squats

50 Alternating Dumbbell Snatches 50/35

~Or~

50 Kettlebell Swings 53/35
Choose between Running or rowing and DB snatch or KB swings.

Performance Metcon

PERF: Metcon (Time)

1k Run or Row

100 Air Squats

50 Alternating Dumbbell Snatches 35/20

~Or~

50 Kettlebell Swings 44/26
Choose between Running or rowing and DB snatch or KB swings.

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