11/03/20

CrossFit Lockhart – CrossFit

Weightlifting

Push Jerk (3 reps EMOM x 9 minutes)

Start @60%, or choose a starting weight that you would use in a metcon.

Increase every minute as desired.

Metcon

Metcon (Time)

Option A:

60 Pull-ups

50 V-ups

100 Box Jumps 24/20

50 MB K2C

60 KB swings 53/35

Option B:

50 Pull-ups

40 V-ups

80 Box Jumps

40 MB K2C

50 KB swings
19 min Cap