October 21, 2016
by Alex EtzenXS CrossFit – General CrossFit
Weightlifting
Metcon (Weight)
Fat Bar Hang Power Clean
Work to a 3RM
Metcon
Metcon (Time)
4 Rounds
– 200m Sprint
– 2 min rest
Maximal effort on each run!!!
Gymnastics
Metcon (No Measure)
Accumulate 2 minutes in an L-sit on the parallettes
Scale with bent knees if needed