BayWay CrossFit – CrossFit

Weightlifting

The weightlifting work is the barbell class’ work only. The metcon is the Free 9am program.

Snatch (Build to 85% x 1 x 4)

Clean and Jerk (Build to 85% x 1 x 4)

Metcon

Metcon (Time)

4 Rounds:

400m Run

12 BJO 24/20

24 Air Squats

12 Push Press 115/75