11.6.19 Lift and Metcon

Capstone CrossFit – CrossFit

Metcon (Weight)

Clean pull and squat clean

COMP: Metcon (AMRAP – Rounds)

5 rds

Row (300m/250m)

15 KB Swings 53/35

12 Handstand Pushups

9 Chest to Bar Pullups

PERF: Metcon (AMRAP – Rounds)

5 RFT

Row (300m/250m)

15 KB Swings (Challenging Weight)

12 Hand-release Pushups

9 Banded Chin over Bar Pullups

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