CrossFit Lockhart – CrossFit

Weightlifting

Clean and Jerk (4 min AMRAP @80%)

Metcon

Metcon (Time)

Option A:

20 STOH 135/95

400m run

20 Single arm devil Press 50/35

400m run

20 Burpee Box Jumps

400m run

20 GHD sit ups

400m run

20 Jumping squats

400m run

Option B:

20 STOH

400/300/200m run

20 Single arm devild Press

400/300/200m run

20 Burpee Box Jumps/step ups

400/300/200m run

20 GHD sit ups/MB sit-ups

400/300/200m run

20 Jumping squats

400m run
Other Suggested weight:

115/75

95/65

75/55

65/45

22 min Cap