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CrossFit Subtero – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

1 min over head bar hold (pressing hand position)

30 meter lunge

5 barbell clean and jerks (split jerk if rx, int/beg push

jerk

Weightlifting

Clean and Jerk

every 90s for 10 rounds @ 85% of max clean and jerk

perform 2 clean and jerks

* 5% increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

8 deadlifts @ 185/155 155/135 135/95

8 box jumps

40 double unders/80 singles