19
Nov
11/19/18
CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
30 Hang Squat Clean and Jerk – every 6 reps increase weight
rest 5 min
25 Squat Clean and Jerk – reduce weight back to original weight – every 5 reps increase weight
rest 5 min
20 Power Clean and Jerk reduce weight back to original weight – every 4 reps increase weight
record final weights in comments
Total time is recorded
Notes: this is an opportunity to work either on barbell cycling (stay a little lighter) or focus on managing heavier loads – you pick – time cap is long enough to support either option. Just say what your focus was in your comment
Time Cap 40 min
Body Weight Burn
Metcon (AMRAP – Reps)
30 min AMRAP
800 meter run
30 Med Ball Clean and press oh
50 foot lunge with med ball
800 meters is 4 reps
