Crossfit Charlottesville – CrossFit
Deadlift (1 – 1 – 1 )
Build to a tough single for the day. No spinal deviation.
Metcon (3 Rounds for reps)
AMRAP in 4 minutes:
200m Run Buy-in
in the remaining time:
7 Burpees over the Bar
5 Hang Power Cleans, 135/95lbs
Rest 2 min
AMRAP in 4 minutes:
200m Run Buy-in
in the remaining time:
14 Air Squats
7 Shoulder to Overhead, 135/95lbs
Rest 2 min
AMRAP in 4 minutes:
200m Run Buy-in
in the remaining time:
7 Burpees over the Bar
5 Hang Power Cleans, 135/95lbs
Score each piece as total reps of the couplet after the 200m Run.