10 min EMOM
Dead Lift + PC (
3 DL + 1 PC (same wt) (score wt for last set)
then
Metcon (Time)
9-6-3
Squat Clean
(165/105)
Bar MU
It aint over until its over
For Time:
Buy In
100 second Overhead Barbell hold (115/75)
100 DU
then
10 Rounds
100m Run
10 Push Press (115/75)
then
100 second Overhead Barbell Hold
100 DU
(5 burpee penalty if bar is dropped during overhead hold)
Schedule your 101 class today!
crossfitcitruspark@gmail.com
Back Squat (3 set 1 min max reps per set (225/155))
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
8 Wall Balls
8 Burpees
8 HR Push Ups
It’s gettin hot at CCP
