WOD 11-28-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Front Squats (155/105)

then, 9-6-3 reps of:

Jerk (155/105)

Bar Muscle ups

Skill Work

EMOM x 12

First 3 minutes: 4 Clean and Jerks, Heavy as possible

Second 3 minutes: 6 Clean and Jerks, Heavy

Third 3 minutes: 8 Clean and Jerks, Moderate

Final 3 Minutes: 10 Clean and Jerks, Light