CrossFit Gulch – CrossFit
Weightlifting
Back Squat (6 x 4 @ 65 – 75% (every 2:30))
Metcon
Metcon (Time)
For Time:
30 Hang Squat Cleans (95/65)
30 Strict Press (95/65)
20 Hang Squat Cleans (135/95)
20 Push Press (135/95)
10 Hang Squat Cleans (185/125)
10 Push Press (185/125)
Extra Toppings
Metcon (2 Rounds for reps)
EMOMx20:
Min 1 – :10-:20 L-Sit
Min 2 – 1-5 Ring Muscle-Ups
*Pick a time and rep count and stick to it
Metcon (Time)
3x800m Run
Rest 1:1 or trade off with a partner. Record total time and splits in notes section.