CrossFit- January 22, 2021

 In WOD

Friday

Warm-up
10 Leg Swings each side
:30 Hamstring Sweeps

3 rounds:
200m Run
3 Clean DL + 3 Clean Pulls + 3 Muscle Cleans + 3 Push Press

Metcon (Weight)
Fitness & Performance
In 20:00 complete:
400m Run
10 Power Clean & Jerks @50%
400m Run
8 Power Clean & Jerks @60%
400m Run
6 Power Clean & Jerks @70%
400m Run
4 Power Clean & Jerks @80%
400m Run
2 Power Clean & Jerks @90%
400m Run
Use remaining time to shoot for a 1 rep max

Numbers are based off of EFFORT not 1rm. Once you hit 6 reps it should already be challenging

*Option to do 10 reps every round with a light weight to work on form.

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