Main – CrossFit

Weightlifting

Power Clean (EMOM 7min: 3 Power Cleans)

Start at 60# under your 1RM and add 5# each minute.

Be prepared to share the 2.5# plates and 5# as soon as you are done.

Metcon

Metcon (AMRAP – Reps)

Teams of 2 athletes complete as many reps as possible in 8 mins at each station.

50m OH Plate Carry 45/25#
50m Farmer’s Carry 32/24kg
Partner Burpee Wallballs 20/14#

One athlete works at a time. Rest 2 minutes between stations.
Partners can switch when needed. If you make it more than halfway the rep will count. On burpee wallballs count how many wallballs are done all together, not the burpees.