CrossFit Lockhart – CrossFit


Push Press (3 x of max reps @70%)

Rest 3 minutes in between sets


Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Dumbbell sumo deadlift

5 Dumbbell Power clean

5 Dumbbell Cluster

5 Dumbbell Front squat
Using a set of dumbbells or kettlebells.

CLUSTER: Squat clean to a Thruster!

weight options:

50/35 DB – 53/35 KB

35/25 DB – 35/26 KB

25/10 DB – 26/18 KB

Or find an alternative weight that you can perform all the movements with.


100 sit-ups, any style. You can also mix variations of it to complete the total reps