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V3 CrossFit – CrossFit

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A: Hang Clean (3RM Hang Squat Clean)

0:00 – 4:00

B: Metcon (AMRAP – Rounds)

4:00-5:00 – Rest

5:00- 5 Power Cleans (135,95)

6:00 – 7 Power Cleans

7:00 – 9 Power Cleans

8:00 – 11 Power Cleans

9:00 – 13 Power Cleans

10:00 – 15 Power Cleans

Continue until can’t finish that minute. Then following minute 1:00 of max Burpees

C: Metcon (3 Rounds for reps)

2x 5-minute rounds for max reps at each station:

0:00-2:00

run 400 meters then double-unders

2:00-3:00

(35,25)dumbbell push jerks

3:00-4:00

pull-ups

4:00-5:00

(35,25). dumbbell hang squat cleans

Rest 3 minutes between rounds.

Post number of reps completed each round

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