WOD 563

Main – CrossFit

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B. Met-Con

B: Metcon (Time)

For Time:

20 Power Cleans 185/115lbs

20 Box Jump Overs 24/20′

20 OHS 135/95lbs

20 Box Jump Overs 24/20″

20 Thrusters 115/75lbs

20 Box Jump Overs 24/20″

*12 Minute Cap

20 Power Cleans 205/125lbs

20 Box Jump Overs 24/20′

20 OHS 185/115lbs

20 Box Jump Overs 24/20″

20 Thrusters 155/105lbs

20 Box Jump Overs 24/20″
Standards:

*Use only 1 barbell.

*Athlete must change their own weights, either before or after the box jump overs.

*Box JUMP overs, no stepping up onto box allowed. You may step down.

E. Strength

E: Front Squat

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