Beer City CrossFit, Rocky Top CrossFit, South Charlotte CrossFit – CrossFit WOD
Metcon (Weight)
10 EMOM
3 Back Squat @ 75%
L1 Only
Clean and Jerk (1RM )
L2 Only, in 7 min
Metcon (Weight)
In 2 min or less, 14 reps of clean and jerk for max load
L2 Only
Metcon (AMRAP – Reps)
3 Sets:
7 AMRAP
10 alt overhead lunge steps 45/35# plate
10 burpee to plate
10 KBS 1.5/1 pood
*3 min rest
