12.11.18

Capstone CrossFit – CrossFit

Rest 3 Minutes between AMRAPs.

Clean and Jerk (15 Minutes to establish a 1 Rep Max)

COMP1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 185/125

10 Bar Facing Burpees

COMP2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 95/65

10 Bar Facing Burpees

PERF1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 135/95

10 Bar Facing Burpees

PERF2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 75/55

10 Bar Facing Burpees

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