Main – CrossFit
Weightlifting
Hang Clean (above knee) (5 x 3)
Metcon
Metcon (AMRAP – Reps)
12 Minute AMRAP:
3 Power cleans (135/95)
3 Box jumps (24/20)
6 Power cleans
6 Box jumps
9 Power cleans
9 Box jumps
12 Power cleans
12 Box jumps
15 ..
15 ..
and so on up the ladder.