140724

Main – CrossFit

Weightlifting

Power Clean + Hang Power Clean + Push Jerk (Build to a heavy complex of the above)


Try your best NOT to drop the bar between the power cleans.

Metcon (20 Rounds for reps)

20 Minute EMOM:
Odds: Row 20/15Cals
Evens: 7 Burpee Box Jumps (24/20″)

C.A.R.D.I.O.
If you don’t believe you will be able to maintain these numbers we can scale them.

You should have 10 seconds rest at the start for the row, then it will start to dwindle each round.

You should have 30 seconds rest after your BBJ and it should dwindle after that.

No surprises, I promise. This is good on its own.

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