Markoma MetCon - TUESDAY 4.5.2022 WORKOUT BRIEF STRUCTURE: In a 20 Minute window, athletes will complete as many rounds and reps as possible of 30 Double Unders, 300-ft. Dumbbell Farmer's Carry, 30
![Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs – SNORIDGE CROSSFIT Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs – SNORIDGE CROSSFIT](https://www.snoridgecrossfit.com/wp-content/uploads/2019/06/SRCF_Front-Rack-Lunges.jpg)
Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs – SNORIDGE CROSSFIT
![Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders – SNORIDGE CROSSFIT Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders – SNORIDGE CROSSFIT](https://www.snoridgecrossfit.com/wp-content/uploads/2017/04/SnoRidge-CrossFit_DB-Rack-Lunge.jpg)
Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders – SNORIDGE CROSSFIT
![Advanced RX: AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges – SNORIDGE CROSSFIT Advanced RX: AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges – SNORIDGE CROSSFIT](https://www.snoridgecrossfit.com/wp-content/uploads/2019/07/SRCF_DB-Clean-and-Jerks.jpg)
Advanced RX: AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges – SNORIDGE CROSSFIT
![AMRAP 12 mins: Single Arm Front Rack Walking Lunges, Single Arm Bent Over Rows and Double Unders – SNORIDGE CROSSFIT AMRAP 12 mins: Single Arm Front Rack Walking Lunges, Single Arm Bent Over Rows and Double Unders – SNORIDGE CROSSFIT](https://www.snoridgecrossfit.com/wp-content/uploads/2020/04/SRCF_DB-Front-Rack-Lunge.jpeg)