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CrossFit 5000 – CrossFit

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Clean and Jerk

1 Clean + 1 Front Squat + 1 Jerk + 1 Clean + 1 Jerk

2 sets @ 90%

Front Squat

Tempo Front Squats:

-3 reps @ 90% of Front Squat 1RM

*3 seconds down 2 second Hold in Bottom 3 reps @ 90% of Front Squat 1RM

Metcon (3 Rounds for weight)

3 sets 50m Front Rack Kettlebell Carry

Metcon (8 Rounds for time)

OPTIONAL Extra Work
4 x 100m Run

3 x 400m

1 x 800m Run

Rest 2 mins between each Run

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