BayWay CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Metcon

Metcon (2 Rounds for reps)

AMRAP x 4 MINUTES

4 Jerks 115/75 – 155/105

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks 95/65 – 135/95

3 Lateral Burpee Over Bar

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back