Friday CrossFit

20
Jun

Friday CrossFit

Centennial CrossFit – CrossFit

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Metcon

Metcon (Weight)

5 Rounds:

3 Power Cleans (building)

5 Bench Press (building)

500m Row

Rest 2:00
25:00 Cap for the 5 rounds. Start around 70% and build to something very hard (have a spotter). Row 80-90%.

Score is heaviest clean weight + heaviest bench weight.

Metcon (AMRAP – Reps)

Abs abs abs:

EMOM 10:

– 50 second plank

– Max Russian KB Swings (70/53)
Score is just the swings.

Metcon (AMRAP – Reps)

Abs abs abs:

EMOM 10:

– 50 second plank

– Max Russian KB Swings (70/53)
Score is just the swings.