CrossFit Cape Cod – CrossFit
Pausing Power Clean into Front Squat (5 X 3)
70-75% of 1 RM Clean
2 sec pause in catch then continue down into front squat. Reset each rep
Metcon (AMRAP – Reps)
Run 800m, in remaining time, perform max strict press 95/65#
Every time you drop or rest, perform 5 pull ups.
SCORE= reps of strict press