W2/D4

Crossfit Mount Kisco – CrossFit

Metcon (Weight)

BARBELL CYCLE – 6 Sets

2 ROUNDS Every 1:30

SET 1: 5 HANG POWER CLEAN (135/95)

SET 2: 5 HANG SQUAT CLEAN (135/95)

SET 3: 4. H. POWER CLEAN (165/110)

SET 4: 4. H.SQUAT CLEAN (165/110)

SET 5: 3 H. POWER CLEAN (185/125)

SET 6. 3. H. SQUAT CLEAN (185/125)

Rest 1:30 seconds between round 1 &2

ROUND 2 WEIGHTS INCREASE:

(150/105) – (175/115) – (200/135)

Metcon (AMRAP – Rounds and Reps)

AMRAP – 10 minutes

SDHP 75/55 lb.

HSPU

Reps increase by 3 each round

3/3

6/6

9/9…

completed round + reps in next round = score

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