CrossFit WOD, October 14, 2019

CrossFit Alabaster October 14, 2019

14 Oct 2019

Weightlifting

Back Squat (3x[1@81%/10@51-56%])

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
5 Hang Power Cleans (115/75)[95/65]
5 Push Press or Push Jerk
5 Back Squats
10 Lateral Bar Jump Overs

So weight should be something you can do 5-5-5 and don’t have to put the bar down, but not necessarily an easy light weight.
Goal for workout is 9+ rounds