CrossFit Lynchburg – CrossFit
Clean Complex: (See rep scheme below-)
2 Squat Cleans + 1 Jerk – 1 set every 2 min x 20 min (10 Total sets, build in weight each set)
Metcon (Time)
5 Rounds – Sprint on each Rd
8 Power Cleans 115/65 RX 155/105 RX+
20sec Side Star Plank R
20sec Side Star Plank L
6 Box Jump 25/20
15 Cal Assault Bike/20 Cal Row
Rest 1 min
Metcon (Time)
BASICS CLASS-
Strength/Skill
Sumo Deadlift High Pull
Then
5 Rounds for Time:
10 SDLHP 75/55
10 push Ups (HR)
10 knees to Elbow (sub an mat)
Then
Cash out: 20 Burpees as fast as possible
