Main – CrossFit

Weightlifting

Floor Press (6 x 2 at 85% – 95% of your Max)

Take a 3 to 5 minute rest in between sets.

Metcon

Metcon (AMRAP – Rounds)

EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 1 Jerk, 155/105
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 2 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
AMRAP – Rounds