10/15/16

Warm-up

3 rounds
5 barbell squat cleans
5 barbell push press
5 barbell push jerks

Metcon (Time)

400 meter run buy in (ran individually partner a can begin working as soon as he or she gets in)

100 shoulder to overhead 115/75
100 front squat
100 hang power clean
100 deadlift

*barbell cannot hit the ground other than deadlifting (barbell must still be transferred in air) every time barbell is dropped results in a penalty 200 meter run for both partners ran together

Published on by crossfit reflexion.