Hey Folks!
Here’s the weekend stuff!
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Clean and Jerk EMOM-10 @ 70%
4 Minute AMRAP:
5 Ground to Overhead 115/73
5 Burpees
—1 Minute rest—
4 Minute AMRAP:
10 Thrusters 95/63
10 Burpees
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1. Metcon
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 – Games standards
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 – Games standards
2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk
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Bench 5×5 75%
For Time – 20min. CAP:
500m Row
50 WB 20/14
40 Burpees
30 SlamBalls (heavy)
20 T2B
10 Ground-OverHead 135/95
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Dig it and come on out!
The CrossFit Sudbury Team
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