190307

BeltsvilleCrossFit – CrossFit

Weightlifting

Clean Complex (1-1-1-1-1-1)

Complex of 1 High Hang Clean, 1 Power Clean, 1 Squat Clean

(Building in weight each set)

Metcon

Metcon (Time)

3 rounds for time of:

15 strict presses

20 single-arm rows, left arm

20 single-arm rows, right arm

500-meter row

RX:

Men: 95 lb press; 53-lb kb rows

Women: 65 lb press; 35-lb kb rows

Scaled:

Men: 45 lb press; 26-lb kb rows

Women: 35 lb press; 18-lb kb rows

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