Upstate Nevada – CrossFit

Metcon (6 Rounds for weight)

Squat Clean

6-5-4-3-2-1 Every 2:00

Increase in weight

Butt down, chest up.

Brace as tight as possible.

Drive through legs.

Metcon (Time)

For Time:

0:00-9:00

40 Lateral Burpees

30 Front Rack Lunges 75/55

20 Toes to Bar

Scale: 30 knee raises

Rx+:

Bar Facing Burpees

95/65

7 bar MU

Rest 1 Min REPEAT

Metcon (Time)

10:00-19:00

40 Lateral Burpees

30 Front Rack Lunges 75/55

20 Toes to Bar

Scale: 30 Knee Raises

Rx+: Bar Facing Burpees

95/65

7 bar MU