171 CrossFit – Mon, Oct 10
Warm-up
Warm-up
<p>AMRAP x 3 MINUTES <br />50ft Shuttle Run <br />5 Burpees </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />5 Clean Deadlifts <br />5 Clean Hang High Pulls <br />5 Hang Muscle Cleans + Elbow Punches <br />5 Strict Press<br />5 Push Press <br /> </p>
Strength
Metcon (4 Rounds for reps)
<p>4 SETS*<br />1 Power Clean<br />+<br />2 Split Jerk</p><p>*Start Moderate and build to Moderate-Heavy.</p><p>(Score is Weight)</p><p>Week 6 of 9<br /> </p>
Workout
Metcon (Time)
<p>10 ROUNDS FOR TIME<br />1 Power Clean & Jerk (225/155)|(155/105)<br />5 Burpees Over Bar<br />100m Run</p><p>(Score is Time)</p><p>KG BB: (100/70)|(70/47.5)<br /> </p>
