Main – CrossFit

Weightlifting

Clean Complex (Work up to a heavy Set of: SC + FS + Jerk)

Work up to a heavy set of:
Squat Clean + Front Squat + Jerk
The entire set is done without dropping the bar. You can push jerk or split jerk.

Metcon

WOD (AMRAP – Reps)

3 rounds
45 sec Max Reps Bench Press 135/95
30 second rest
45 sec Max Reps Prowler Push 90/45
30 sec rest
45 sec Max Reps sit ups
30 sec rest
45 sec Max Reps Burpee Box Jumps 20″
30 sec rest
Prowler push = down is one, down and back is 2. You have to be at least half way to count it as a rep.