Weightlifting
Squat Clean and Jerk (Find your 1RM )
(15min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
3 Clusters @65% of 1RM from above
6 Toe 2 Bars
9 Burpee over bar
3 Clusters @65% of 1RM from above
6 Toe 2 Bars
9 Burpee over bar
Cluster=Squat Clean+Thruster
If you don’t have squat clean, you can power clean it and thruster
If you don’t have squat clean, you can power clean it and thruster
CrossFit Juke Joint 