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CrossFit Ktown – CrossFit

A: Clean and Jerk (Coach-led technique work 15 min)

High hang


Below knee hang

B: Metcon (Time)

Teams of 3 (30 min cap):

3 Rounds of

100/70 cal row

50 pull-ups or ring rows

(2 partners working at a time for 3 round buy-in)

then in remaining time

30 clean and jerks 95/65lbs

30 clean and jerks 115/80lbs

30 clean and jerks 135/95lbs

30 clean and jerks 155/105lbs

30 clean and jerks 185/135lbs

30 clean and jerks 205/155lbs

If time capped, add 1 sec per rep remaining to 30:00 to compute score.

By | 2019-03-26T13:02:09+00:00 March 26th, 2019|WODS|0 Comments

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