06/02/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Weightlifting

Hang Power Clean (3-3-3-3-3-3-3 reps)

The first set of 3 will be approximately 80% of a current 1-rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

3 min AMRAP

8 Box jump overs 24/20″

4 Clean & Jerks 135/95#

Rest 1 min between rounds

Scale 1:

3 min AMRAP

8 box jump overs 16/step

4 Hang Power clean & Jerk 65/45#

Rest 1 min between rounds

Scale 2:

3 min AMRAP

8 box jump overs 20/16″

4 Clean & Jerks 95/65#

Rest 1 min between rounds