Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

Power Clean (Build to a heavy 1RM for the day)

Take 15 minutes to build to a heavy 1RM for the day. **Not shooting for a new 1RM, just what feels heavy for the day**

Metcon (Weight)

EMOM 10 @ 70-75% of Heavy 1RM for the day

2 Power cleans + 1 front squat

Metcon (Time)

5 Rounds for time

5 Deadlifts (205/135)

10 Burpees

Rx+: 225/155

Fire breather: 275/185