07.09.19

Beltsville CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

Alternating “On the Minute” x 12

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

(use same weight for both movements, work to 60% of 3RM back squat)

Metcon

Metcon (Time)

“Fish out of Water”

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans (155/105)

6 Pushups

9 Air Squats

Scale:

1K Row

Directly into 5 Rounds:

3 Power Cleans (75/55)

6 Wall Pushups

9 Air Squats

*20 min time cap*

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