CrossFit – Wed, Nov 22

Performance
Metcon (Time)

For time:

1000m Run

10 Power Cleans

800m Run

8 Power Cleans

600m Run

6 Power Cleans

400m Run

4 Power Cleans

200m Run

2 Power Cleans

Men’s Rx: 225#

Women’s Rx: 155#

Coach;s Notes: If the Rx weight is too heavy then scale back to 75% of your 1RM Power Clean.

Fitness
Metcon (Time)

For time:

Run

1000m-800m-600m-400m-200m

*Complete 20 KBS (70/53) after each round