Workout of the Day
METCON
From 0-12:00:
Row 1000m
20 Clean and Jerks
From 12-24:00:
Row 1000m
15 Clean and Jerks
From 24-36:00:
Row 1000m
10 Clean and Jerks
Notes
Use three progressively heavier weights on the clean and jerks in todays workout. The weights should feel “light”, “Medium” and then “heavy”. A few examples would be:
135/165/185
115/135/155
95/115/135
75/95/105
45/65/75
35/45/55
The Row should take 3:45-4:30. Scale to 800m if needed.
CrossFit Group Class Programming Template (WK5/12)
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