Main – CrossFit
Metcon (No Measure)
emotm for 6 minutes
complex unbroken
3 hang power cleans
3 front squats
115/75
Metcon (AMRAP – Rounds and Reps)
Crossfit Cedar throw-down wod
0-3:00 minutes perform
2 rounds of
10 TTB
8 box jumps 20inch
6 hang power clean 115/75
3:00-6:00
2 rounds of
10 TTB
8 box jumps 20inch
6 hang power clean 135/95
6:00-9:00 rounds of
10 TTB
8 box jumps 20inch
6 hang power clean 155/115
9:00-12:00
2 rounds of
10 TTB
8 box jumps 20inch
6 hang power clean 185/135
If you can complete the 2 rounds in the allotted time then add weight and rest until the start of the next round. If you finish the final round under the time cap then note time in comments.
If you fail in under the first 6 minutes then add a additional 1000 meter row and 50 sit ups in your training.