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
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