Sunday 181007

Metcon

For Time
21-15-9
Handstand Push-up
One-Arm Dumbbell Snatch (50/35); then

3 Rounds for Time
Dumbbell Farmer’s Carry, 2 Laps around Gym (50/35)
15 Dumbbell Thruster (50/35);
then

5 Rounds for Time
500m Row
12 Toe-to-Bar
12 Dumbbell Burpee (50/35)

*Rest 5 minutes between workouts
If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Less-experienced athletes may consider picking one component of the Smash and completing that, or completing it as a partner workout to split the volume.

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