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SATURDAY – PLEASE SIGN IN

4
Jan

SATURDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Metcon

Saving Grace (AMRAP – Reps)

In Teams of 3 (30 Minute Cap)

3 Rounds:

75/50 Calorie Assault Bike

50 Toes to Bar

In Time Remaining:

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

30 Cleans and Jerks (205/145)
2 Guys, 1 Girl: 65 Cal

2 Girls, 1 Guy: 60 Cal

The scored portion today is total reps on the clean and jerks. If teams finish the workout, they can mark 180 reps as their score and write their time in the notes.

Breakup options:

Row: Switch Every 7-10 Calories or 15-20 sec

T2B:

*2 Sets Each:*

Partner 1: 10-8

Partner 2: 8-8

Partner 3: 8-8

or

*3-4 Sets Each:*

Partner 1: 5-5-5-5

Partner 2: 5-5-5

Partner 3: 5-5-5

Clean & Jerks:

*First Two Sets:* Switch Every 5-10 Reps

*Middle Two Sets:* Switch Every 3-5 Reps

*Last Two Sets:* Switch Every 1-3 Reps

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