March 20, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Squat Clean-Hang Power Clean-Jerk (1-1-1-1-1RM)
Work up to a max weight for the above complex.
Metcon
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP:
-3 Thruster (95/65#)
-3 Box Jump (24/20″)
-6 Thruster
-6 Box Jump
-9 Thruster
-9 Box Jump…
Continue going up by 3 reps per round.