CrossFit Citrus Park – CrossFit
Metcon (Time)
3 rounds
400m Run
15 Power Cleans (95/65)
10 HSPU
rest 3 minutes
2 rounds
400m Run
15 Power Cleans (135/95)
10 HSPU
rest 2 minutes
1 round
15 Power Cleans (185/135)
10 HSPU
CrossFit Citrus Park – CrossFit
Front Squat (15 – 20 min to find 1 rm)
Metcon (AMRAP – Rounds and Reps)
0-3 min
2 rounds of
3 Front Squats (115/75)
3 Burpees
3-6 min
2 rounds
6 Front Squats
6 Burpees
6-9 min
2 rounds
9 Front Squats
9 Burpees
and so on until you cannot complete the reps in the 3 min time period
CrossFit Citrus Park – CrossFit
Metcon (Time)
21 -15 – 9 – 15 – 21
Medball Slams
OH Medball Lunges (each leg)
Medball Push Ups
Toes to Medball
