warm up with pvc then with barbell

10 back squat
10 strict press
10 front squat
10 overhead squat
10 overhead squat

Metcon (No Measure)

clean press from the hole - 5-4-3-2-1 @ hap ; 1 min rest

hang clean from below knee -
5x3 reps (pause at below knee for 2 seconds)

hang clean from below knee (no pause)

remaining time to work to heavy single

Metcon (Time)

metcon (oly alternative)

6 rounds
200 meter easy jog
100 easy single unders
20 hard calories row

2 min rests

Published on by crossfit reflexion.