Behind Bars

Charter Oak CrossFit – CrossFit

Weightlifting

1: Hang Power Clean (EMOM x 10 Use your 1RM power clean for%)

1. 5 @ 60%

2. 4 @ 65%

3. 3 @ 70%

4. 2 @ 75%

5. 1 @ 80%

6-10 min work up to a heavy Hang power clean

**RECORD YOUR heaviest weight***

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

400 meter run

15 Barbell facing burpees

Max Power cleans (135/95)

-rest 3 mins-

4 min AMRAP

400 meter run

10 barbell facing burpees

Max power cleans (155/105)

-rest 3 mins-

4 min AMRAP

400 meter run

5 barbell facing burpees

Max power cleans (185/125)

**only score your max power cleans




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