CrossFit Lockhart – CrossFit

Weightlifting

Clean and Jerk ([email protected]%, [email protected]%, [email protected]%, 3×[email protected]%)

1 clean pull + 1 hang (any hang) SQUAT clean + 2 Jerks

Metcon

Metcon (Time)

Runnning “Fran”

Option A:

21 Thrusters

400m run

15 Thrusters

300m run

9 Thrusters

200m run

Option B:

21 Thrusters

300m run

15 Thrusters

200m run

9 Thursters

100m run

Option C:

15 Thrusters

400m run

9 Thrusters

300m run

3 Thrusters

200m run
Thrusters suggested weight:

95/65

75/55

65/45

Time Cap: 8 minutes