CrossFit Lynchburg – CrossFit
Metcon (Calories)
15 min EMOM
20 sec max calorie bike/row
Power Clean (3 reps EMOM X 10, build to a heavy set of 3)
**basics class option to deadlift sets of 5**
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Shoulder to OH 115/80 RX
10 Toes to Bar
**basics scale to push press & sit ups**
