Weightlifting
Clean and Jerk (Find 1RM)
(20min)
Front Squat (Work up to a heavy single or Find 1RM)
(10min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Weighted Sit-up 50/35 DB
20 TGU 50/35 DB
30 Weighted Sit-ups 50/35 DB
40 Single arm OHS 50/35 DB
30 Weighted Sit-up 50/35 DB
20 TGU 50/35 DB
30 Weighted Sit-ups 50/35 DB
40 Single arm OHS 50/35 DB
TGU:
Single arm OHS:
CrossFit Juke Joint 