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Crossfit SW18 – Metcon

Metcon

Weightlifting: 10 mins (Clean + jerk complex)

Technique 5mins (building up weight)

5 min EMOM clean complex

1 squat clean

1 hang power clean

1 front squat

Bench Press (8-8-8-8)

Metcon

Accessory lifts:

3 sets no specific rest

DB BOR x 12

Facepull x 15

Russian twist x 10 e/s

Metcon

Metcon:

Pairs 12 min AMRAP (YGIG)

Start at 2 reps each and increase by 2 each time:

Burpee box jumps

DB HPC (22.5/15)

Press ups

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