CrossFit – Fri, May 16
Performance & Fitness
Power Clean + 2 Hang Squat Cleans (1 Complex every 2:00 x 4 sets)
Performance
Metcon (Time)
For Time:
3-5-7-9-11
Thrusters (135/95)
Bar Facing Burpees
Ring Muscle-ups
*14:00 Cap
Coach’s Notes: Scale for RMU will be Strict Ring Dips. If you get time capped your score is 14:00 plus 1 second for every non completed rep.
Fitness
Metcon (Time)
For Time:
3-5-7-9-11
Thrusters (95/65)
Bar Facing Burpees
Dips
Coach’s Notes: Start at a moderate weight (70% of 1RM Power Clean) and build to an 8-9/10 RPE.