TGIFriday


Main – CrossFit

Metcon (Time)

5-4-3-2-1 reps.
*Pick a starting weight and try and increase weight each set by 2.5#, 5#, or 10#.(Ex. 65#, 75#, 85#, 90#, 95#)
Complete:

-Deadlifts
-Hang Cleans
-Thrusters
-Back Squats
-Bar hop burpees(on eachside of the bar ex. 5x=10 burpees total, 4x=8 burpees)
EX.
5 Deadlifts, 5 Hang cleans, 5 Thrusters, 5 Back squats, and 5 Bar hop burpees.
*then bump up in weight and complete 4 reps of each movement. Goal is to complete at least the set of movements unbroken.

Metcon (Weight)

Heaviest weight used above unbroken in all sets!

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