150121


Main – CrossFit

Weightlifting

Squat Clean Thruster (Heavy Single)

Metcon

Metcon (Time)

15 Minute Cap:

10 Thrusters

10 Box Jumps (24/20″)

10 Back Squats

10 Box Jump Overs

10 Power Cleans

10 Burpee Box Jumps

10 Shoulder to Overhead

10 Burpee Box Jump Overs

10 Power Snatches

*Single barbell for all movements.

Rx’d – 135/95lbs

L4 – 115/75lbs

L3 – 95/65lbs

L2 – 75/55lbs

L1 – 65/45lbs

Thruster weight and power snatch weight should be the heaviest. Choose a weight based off those movements .

Extra

Hang Snatch (EMOM 12 – Triples)

Handstand Push-ups (See Below:)

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