141118


Main – CrossFit

Weightlifting

Pause Back Squat (5 Sets of 6 – 2 second pause)

Metcon

Metcon (Time)

3 Rounds for Time:

25 Toes to Bar

12 Clean and Jerks (155/105lbs)

15 Minute Cap

Level 4: 155/105

Level 3: 135/95

Level 2: 115/75

Level 1: 95/65lbs

Clean and Jerks are any way you want. They should be medium at most.

Extra

Hang Snatch (Heavy Perfect Double )

Bar Muscle-ups (8 Minute AMRAP)

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