3/5/21
Metcon
Metcon (Time)
1 Round For Time:
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs
ADV RX 185/135
RX 155/105
Metcon
If time allows take 10-15 min break before next WOD
Metcon (Weight)
On the 1:30 x 6 Sets:
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks
One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%
Score is total weight added up for each round.
For example
R1 95
R2 100
R3 110
R4 115
R5 120
R6 125
Score is 165
