Main – CrossFit


Clean and Jerk (10 Minute EMOM)

Start around 60-70% and add weight as you see fit. You don’t need to add weight if you don’t want to. Any variation of C+J is acceptable.

*If you’re comfortable with the movement try this complex …

Power Clean + Touch and Go Clean + Split Jerk. Yes, the second clean is a squat clean.


Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

20 Push Press (95/65lbs)

20 Burpees

20 Front Squats (95/65lbs)

20 Bar Facing Burpees

20 Thrusters (95/65lbs)

20 Burpee Box Jumps

Once you finish the 20 BBJ, start back at the top.


Hang Snatch (TEN Minutes to Build to Heavy Single)

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