CrossFit – Wed, Feb 14
Performance
“Lights Out” (AMRAP – Rounds and Reps)
AMRAPx7:00
7 Deadlifts (225/155)
14 Box Jump Overs (24/20)
Immediately into:
7:00 to establish a 1RM Squat Clean
Squat Clean (Use this to record weights. )
Fitness
“Lights Out (Fitness)” (AMRAP – Rounds and Reps)
AMRAPx7:00
7 KBS (70/53)
14 Box Jump Overs (24/20)
Rest 1:00 then perform:
EMOMx6:00
:20 AMRAP Goblet Squats (70/53)
Coach’s Notes: Record Total Goblet Squats completed in the comment section.
Coach’s Notes: We have seen a similar format to this before in the Open going from a metcon into a max lift. Be smart with the lift at the end. You will be tired so if technique breaks down don’t push it. Leave a note in the comment section of your heaviest clean so that it saves it with this metcon for the future.