May 27th, 2016

Man Made CrossFit – CrossFit

Weightlifting

Deadlift

warm up then:

75/5

85/3

95/1+ (max reps)

*remember this is off 90% of your 1RM + 10lbs

Metcon

Metcon (AMRAP – Reps)

Conditioning

In teams of 2…

Metcon 1

6 min AMRAP (relay)

5 Hang Squat Cleans (115/75#)

5 Burpees over Bar

rest exactly 2 minutes

Metcon 2

8 min AMRAP

10 Overhead Squats (95/65#)

50 Double Unders

*Metcon 1 is relay style (partner A does a full round then partner B does a full round)

*Score is total reps from both