CrossFit – Fri, Jan 30
Warm Up
Clean and Jerk (Every minute for 10 minutes:
Build to:
1 rep @ 90–93%
Then:
EMOM 8 — 2 power cleans @ 70%
)
METCON (Time)
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 15/12 Calorie Echo
Station 2: 8-10 Burpee Box Jump Overs (24/20″ – step down)
Station 3: 30-50 Foot Handstand Walk or 3-5 Wall Walks
At the 15:00 mark…
One round for time of:
15/12 Calorie Echo
10 Burpee Box Jump Overs (24/20″ – step down)
50 Foot Handstand Walk or 5 Wall Walks
3 min bike
Then:
10 empty bar cleans
6 push jerks
6 front squats
6 squat cleans