141027


Main – CrossFit

Weightlifting

Squat Clean (EMOM 10 – 2 Squat Cleans)

Metcon

Metcon (Time)

70 Burpees

60 Sit-ups

50 Kettlebell swings (24/16kg)

40 Pull-ups

30 Shoulder to overhead (155/105)
15 minute time cap.

If you truly don’t think you can get it all done in 15 minutes, scale the reps to 60-50-40-30-20.

Extra

Snatch Balance (Heavy Single)

Handstand Walk (10:00 Practice )

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