CROSSFIT

CrossFit Structured – WOD

Metcon

Metcon (No Measure)

Power Clean and Jerk

1 rep EMOM x 10min.

* Start at 50-60% and build up to a max effort.

*This is mainly being used as a way to get moving and warmed up. A true max is not essential today.

Metcon

Metcon (AMRAP – Reps)

Every 4min. x 5 Rounds:

15/12 Cal Bike

15/12 Cal Row

10 Burpees

10 Clean and Jerks 95/65
Can you hang? If you have to scale, then scale the bike and row to 10 cals. Leave the Burpees and Clean and Jerks alone 🙂

CROSSFIT

CrossFit  October 22, 2017

CrossFit Structured – WOD

Metcon

Metcon (No Measure)

Power Clean and Jerk

1 rep EMOM x 10min.

* Start at 50-60% and build up to a max effort.

*This is mainly being used as a way to get moving and warmed up. A true max is not essential today.

Metcon

Metcon (AMRAP – Reps)

Every 4min. x 5 Rounds:

15/12 Cal Bike

15/12 Cal Row

10 Burpees

10 Clean and Jerks 95/65
Can you hang? If you have to scale, then scale the bike and row to 10 cals. Leave the Burpees and Clean and Jerks alone 🙂