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CrossFit Cambridge – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 Round of 2:30 on / 2:30 off

10 Jerks (185/125lbs)*

Max Step Ups (24/20″)**

Rest 5:00

3 Rounds of 2:30 on / 2:30 off

10 Hang Squat Cleans (155/105lbs)***

Max KB Swings (24/16kg)****

Rest 5:00

10:00 AMRAP

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

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