Thursday April 7th 2016

April 6, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    8 Minute EMOM

    -3 position clean
    Every minute on the minute do a 3 position clean complex at 50-60% of your 1RM clean.:

    -clean from ground

    -hang clean from knees

    -hang clean from power position

    Do not drop the bar between positions and these should all be squat cleans.

    Metcon

    Metcon (Time)

    For time:

    -200m run

    -1 min. rest

    -400m run

    -2 min. rest

    -600m run

    -3 min. rest

    -800m run