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Components

Metcon

Clean and Jerk

Friday March 6, 2020

B: Metcon (Time)

For Time
50 Wall Balls (30/20)
40 Calorie Bike
30 Dumbbell Snatches (65/50)
20 Box Jump Overs (36"/30")
15 Bar Muscle Ups

B: Metcon (Time)

For Time
50 Wall Balls (30/20)
40 Calorie Bike
30 Dumbbell Snatches (65/50)
20 Box Jump Overs (36"/30")
15 Bar Muscle Ups

A: Clean and Jerk

EMOM 20
1) 10 Single Dumbbell Clean and Jerks (50/35)
2) 1 Clean and Jerk
3) 50 Double Unders
4) 1 Clean and Jerk

Start at 70% and build

Record heaviest completed clean and jerk

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 06, 2020

Clients:

Clients

Dave
Holland

CrossFit: 12:00 PM