Main – CrossFit
Weightlifting
A: Squat Clean (Log how many rep you get in one set)
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
No resting on the ground or the hang. Resting in the front rack is OK.
B: Squat Clean (Same as above)
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
No resting on the ground or the hang. Resting in the front rack is OK.
C: Squat Clean (Same as above)
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
The goal is to finish your reps with the run in 3 minutes. If you do not then it is not RX or ADV RX.
