Barnes Corner CrossFit – CrossFit

Power Clean (6×3)

EMOMx12 Alt. Movements.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build. Log the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.

Push Jerk

Jolly Rancher (Time)

“JOLLY RANCHER”

1200 Meter Run

30 Box Jumps(24/20), 30 Wallballs (20/14)

800 Meter Run

30 Box Jumps(24/20), 30 Wallballs (20/14)

400 Meter Run

30 Box Jumps(24/20), 30 Wallballs (20/14)

*Females – 9′ WB Target