Main – CrossFit


Clean and Jerk (5 Rep Max Touch and Go)

These will be power cleans and push jerks. They MUST be touch and go, unbroken. You cannot drop the barbell until you’ve completed all 5 reps.


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Thrusters (65/45lbs)

10 Pull Ups

Yes. 20 minutes. That’s a long time, yes. Sorry, kinda. Thruster weight should be LIGHT. They should be unbroken pretty much every round. Weight should not be a factor.

Ensure quality reps.

DO NOT DROP AN EMPTY BARBELL … please 🙂 Pending burpee penalty.


Power Snatch (Build to a perfect double touch and go)

Muscle-ups (30 Muscle Ups for Time)

or 10 Minute AMRAP


3×10 Beat Swings + 4×4 Box Jumps + 5×3 Banded Transitions

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