Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Barbell
3: Clean and Jerk (3 x 2+1 (2 clean/1 jerk) @ 85%)
Conditioning
4: Metcon (AMRAP – Reps)
AMRAP- 6 min
20 calorie row
10 toes to bar
rest 1 min
AMRAP 5-min
15 calorie row
10 KB Snatch alternating (53,35)
rest 1 min
AMRAP- 4 min
10 calorie row
5 Handstand Pushups
This will be three mini wods with a minute rest between. Count every rep for every mini-wod, and log that in the results.
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