150209

Main – CrossFit

Weightlifting

Perform 1a & 1b as and alternating EMOM for 12:00.

1a: Clean and Jerk (3 Cleans + 1 Jerk @70%)

Cleans should be touch & go.

1b: Double-Unders (40 Double Unders)

Conditioning

Your barbell must be under control at all times. Dropping empty barbells or out of control bounces will earn you an AMRAP Burpee workout.

1: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP at 75% Effort:

25 Burpees

25 Thrusters (65/45)
Rest 2:00 before #2.

2: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP at Max Effort:

10 Burpees

10 Thrusters (95/65)