CrossFit Cambridge – CrossFit
Metcon (3 Rounds for reps)
3 Round of 2:30 on / 2:30 off
10 Jerks (185/125lbs)*
Max Step Ups (24/20″)**
3 Rounds of 2:30 on / 2:30 off
10 Hang Squat Cleans (155/105lbs)***
Max KB Swings (24/16kg)****
10 Handstand Push Ups
10 Push Ups
10 Ring Dips
*Any type of jerk you want. Yes, it’s supposed to be heavy and yes, you’re supposed to keep it under 45 seconds. RX+ 205/135lbs.
**Ensure BOTH feet are on the box simultaneously AND your hips/knees are fully extended before stepping down.
***Hang squat cleans should be unbroken. RX+ 185/125lbs.
****Ensure your KB weight is something that will keep you aerobic. RX+ 32/24kg