CrossFit Gulch – CrossFit

Weightlifting

Deadlift (1 set of 5 at 90% of 5 rep max)

Metcon

Metcon (Time)

For Time:

100 Double-Unders

10 Burpees

15 Hang Power Cleans (135/95)

20 Shoulder-To-Overhead (135/95)

30 Front Rack Reverse Lunges (135/95)

20 Shoulder-To-Overhead (135/95)

15 Hang Power Cleans (135/95)

10 Burpees

100 Double-Unders

*15 min time cap

Extra Toppings

Metcon (Time)

For Time:

10-8-6-4-2

Muscle-Ups

200m Run

Power Clean + Push Jerk (EMOM x 10 @ 70% of 1rm )