Main – CrossFit
Metcon (Weight)
Strength
E2M for 10 minutes
2 squat cleans / 1 jerk
This is a bar complex so cleans are T&G. I want good form before heavy load.
Add weight throughout as wanted.
Score is single heaviest complex
Metcon (AMRAP – Reps)
12 minute AMRAP
6 bar facing burpees
9 GTOH 45/35
6 bar facing burpees
9 GTOH 75/55
6 bar facing burpees
9 GTOH 95/65
6 bar facing burpees
9 GTOH 115/75
6 bar facing burpees
9 GTOH 135/85
6 bar facing burpees
9 GTOH 155/105 AMRAP
If you reach a weight you cannot lift then go back and finish AMRAP at weight you can.