CrossFit LandRush – CrossFit

View Public Whiteboard

CrossFit

Metcon (Weight)

EMOM16

Every minute on the minute for 16:00 complete…

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Use weight slightly higher than from 2 weeks ago
Last done on 2/1/19

Power Clean

Hang Squat Clean

Clean

Metcon (Time)

Complete 3 rounds for time…

Scaled

18 Calorie Row

15 Burpees

12/9 Calorie Assault Bike

9 Power Clean and Jerks (75/55)

rest 3 minutes between

Rx

21/18 Calorie Row

18 Burpees

15/12 Calorie Assault Bike

12 Power Clean and Jerks (95/65)

rest 3 minutes between
Stagger Start if needed…