CROSSFIT

CrossFit
Weightlifting
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-85%
Minute 4: Rest

Score your heaviest rep

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Credit
Metcon (No Measure)
Midline

Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (80)
:30 Second L-Sit Hold
1:00 D-Bal Hold (80)
:15 Second L-Sit Hold
:30s D-Bal Hold (80)

CROSSFIT

CrossFit  August 7, 2018

CrossFit
Weightlifting
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-85%
Minute 4: Rest

Score your heaviest rep

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Credit
Metcon (No Measure)
Midline

Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (80)
:30 Second L-Sit Hold
1:00 D-Bal Hold (80)
:15 Second L-Sit Hold
:30s D-Bal Hold (80)