11/19/20

CrossFit Lockhart – CrossFit

Weightlifting

Front Squat (5×[email protected]%)

Metcon

Metcon (4 Rounds for time)

Option A:

E3M x 4 sets

20 KB swings 53/35

10 SQUAT cleans 135/95

8/6 strict Ring Dips/ bench dips

Option B

E3M x 4 sets

15 KB swings

8 SQUAT cleans

6/4 strict Ring Dips/ bench dip
You can also use:

KB:

35/26

26/18

Squat Cleans:

115/75

95/65

75/55

65/45