Main – CrossFit

Weightlifting

Clean and Jerk (EMOM)

EMOMx9:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 reps at 30# under PR
Repeat 2 more times

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls RX 55#
1min at each station
Everyone’s box height is 20″