CrossFit – Mon, Nov 28
Weightlifting
Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean)
Metcon
Metcon (Time)
3 rounds for time
15 Thrusters 95/65 lbs
10 FR lunges 95/65 lbs
5 burpee over bar
scale 75/55
Extra Accessory
Metcon (Checkmark)
floor Prone Ts
4 x 15
lightly loaded with change plates
Hold 5 seconds every 5 reps”
Scaling Options
Beginner
Every 2 min for 12 min
3 Power Cleans @ ascending weight*