24 Jun Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

Squat Clean + 2 Front Squats

– 15 minutes

– work up to 80% of 1RM clean

B: Metcon (AMRAP – Reps)

4 rounds of:

2 min on*, 1 minute off:

6 Burpees

9/7 Cal Row

Max P. Clean & Jerks (115/75)

*on 4th round work for 3 minutes

– Score is total number of Clean & Jerks accumulated in 4 rounds

– Wall Balls and Row are buy in’s for each round before you amrap the clean and jerks