CrossFit Moreland – CrossFit
Cardio/Olympic Weightlifting
16 Minutes
L1: Metcon (AMRAP – Reps)
Every 4 Minutes for 16 Minutes:
300/200m Run
8 Power Cleans @60/40kg
• Increase the clean reps by 3 each round (if completed)
– Complete as DnG cleans
– Aim to complete each round quickly, rather than finishing close to the 4 minute window.
– score = total power cleans
L2: Metcon (AMRAP – Reps)
Every 4 Minutes for 16 Minutes:
300/200m Run
8 Power Cleans @80/60kg
* Increase the clean reps by 3 each round (if completed)
– Complete as DnG cleans
– Aim to complete each round quickly, rather than finishing close to the 4 minute window.
– score = total power cleans
WOD
13 Minutes
L1: Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 Minutes:
20/17 Calorie Bike
16 S2OH @40/30kg
9 Bar Facing Burpees
– Choose a weight that you can complete the S2OH in big sets but probably choose to not go unbroken
L2: Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 Minutes:
25/22 Calorie Row
16 S2OH @50/40kg
9 Bar Facing Burpees
– Choose a weight that you can complete the S2OH in big sets but probably choose to not go unbroken