CrossFit Gulch – CrossFit

Metcon

Weightlifting

Clean and Jerk (7×2 Cleans + 1 Jerk 80-85% )

Every 2:30

Metcon (No Measure)

EMOM 10

A) 30 HS “Steps”

B) 5-10 Strict HSPU

–OR–

3 HSPU Negatives

*Kip back up to HS each rep if possible*

-right into-

EMOM 10

A) 10 KB Bent Rows

B) 10 Kipping Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Jerks 115/75

5 Hang Power Snatch

Run 200m