CROSSFIT

CrossFit
Metcon
Metcon (4 Rounds for reps)
Capacity Builder
In a 1:30 Window:

9 Power Cleans 95/65
9 Front Squats
9 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans 115/80
7 Front Squats
7 Push Jerks

Time Remaining: Pull-ups
Rest :30 Seconds
In a 1:30 Window:

5 Power Cleans 135/95
5 Front Squats
5 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds
In a 1:30 Window:

3 Power Cleans 155/105
3 Front Squats
3 Push Jerks

Time Remaining: Pull-ups

RX + Max Ring Muscle Ups
Weights: 115/85; 135/95; 155/105; 185/135
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters 75/55
RX+ 95/65

CROSSFIT

CrossFit  September 16, 2019

CrossFit
Metcon
Metcon (4 Rounds for reps)
Capacity Builder
In a 1:30 Window:

9 Power Cleans 95/65
9 Front Squats
9 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans 115/80
7 Front Squats
7 Push Jerks

Time Remaining: Pull-ups
Rest :30 Seconds
In a 1:30 Window:

5 Power Cleans 135/95
5 Front Squats
5 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds
In a 1:30 Window:

3 Power Cleans 155/105
3 Front Squats
3 Push Jerks

Time Remaining: Pull-ups

RX + Max Ring Muscle Ups
Weights: 115/85; 135/95; 155/105; 185/135
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters 75/55
RX+ 95/65