BayWay CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Metcon

Metcon (Time)

For Time:

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster 75/55

4-8-16-24-16-8-4

Pull-up

RX+: 115/75