BayWay CrossFit – CrossFit

Weightlifting

3 Position Clean (5 sets between 70-85% )

Hi, Knee, Floor

Push Jerk + Split Jerk

5 x 1+1 – Build to 1RM

Clean Pull (3 x 3 btw 90-100% – move bar fast!!!!)

Metcon

Metcon (AMRAP – Rounds)

Teams of 2:

AMRAP x 20:

P1: 200m Run

P2: 12-9-6

Deadlift

Hang Power Snatch

OHS

95/65 – 135/95
1 round = the completion of the 200m run and the 12-9-6

1 partner is running the 200m run while the other is completeing the complex. Switch after both complete their work. Every time someone completes the complex it is considered a round of work.