August 9, 2022

August 9, 2022

8/9/22

Metcon
Metcon (AMRAP – Rounds and Reps)
On a 30 Min Clock

From 0-20:00
AMRAP 20 Min

10 Strict HSPU
10 Hang Power Cleans 135/95lbs
Run 200m
Rest 2:00 between rounds

then,

From 20:00-30:00

Find a 1 RM Hang Power Clean

Feel: Gas
Pacing: Sustain
Hang Power Clean (Weight)

Extra Work
Metcon
3-5 Sets for Quality:

20 Alt. DB Reverse Curls
10 Double DB Bent Over Rows
1:00 Lunge Hold Per Leg
20 Fast Push Ups (use a band if needed)

CGX CrossFit get started today!