CrossFit Lynchburg – CrossFit
Metcon (AMRAP – Reps)
0:00 – 10:00
1000m Row
Max rep wall ball w/ remaining time 20/14
**Basics Class do same work but with a 12 min cap**
Power Clean (See Below:)
10 min EMOM
3 Touch n Go Power Cleans @ 70%
(Use clean max from 2 weeks ago)
ROMWOD
Deadlift (BASICS CLASS STRENGTH:)
**work to a moderate set of 5 in 15 minutes**
