Main – CrossFit
1: Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
2: Metcon (Weight)
EMOM for 12 minutes
1 hang power clean
1 power clean
1 jerk
Work to a tough weight. Start at approximatley 75% of your jerk 1 RM and adjust as needed.
3: Metcon (Time)
12 Rounds
135/95 Hang power clean + 2 jerks
Sprint 100 meters
Rest one minute
Record your total time, work time plus rest time.