First City CrossFit – CrossFit
Clean (OT 90 Seconds x 12 Minutes)
Every 90 secs x 12 minutes
(8 sets)
1 Clean
(full squat clean)
Goal is to build to a heavy single over the 8 sets.
Metcon (AMRAP – Reps)
3 Rounds for Max Reps
60 Seconds Max Effort Ground to Overhead / Power Clean and Jerk
(70-75% of TODAY’s MAX)
Rest 3 minutes between efforts.
Stagger your work and rest periods so you can cheer on your training partners in class.