25 Mar 2019 Repeat
Weightlifting
Squat Clean (1RM)
20 Minutes
Metcon
Metcon (Time)
3 RFT
1:00 Bike/Run/Row
10 DB Snatches (50/35)
8 Burpee Box Jumps (24/20)
1:00 Bike/Run/Row
10 DB Snatches (50/35)
8 Burpee Box Jumps (24/20)
You may chose to bike, run or row all three rounds or mix things up.
RX+ (15 snatches and 10 burpee box jumps, weight stays the same)
Firm 12 Min Cap, if you complete 3 RFT in 8 minutes or less perform a 4th round