12.22.18 CrossFit


12.22.18 CrossFit

CrossFit Rigor – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Building Macho Man

EMOM until Failure

3 power cleans

3 front squats

3 jerks

Rx: start at 95/65. Males add 10# each time, females add 5# each time.

Perform this complex at the beginning of every minute. Rest and change weight with remaining time. Work out ends when you can’t finish the complex within one minute (one round) Your score is number of rounds and reps. Put weight you finished in comments.

If you complete the EMOM and can not get the reps in you will do

10 air squats

10 sit ups


until the last person is done

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