Viribus CrossFit – CrossFit
Clean and Jerk (1×1)
Power Clean + Hang Clean+Jerk
Work up to a moderate heavy which can be controlled with good technique
Metcon (AMRAP – Rounds and Reps)
EMOM 20 min
1. 15/12 Cal row
2. 12-14 Barbell step ups
3. 4-6 strict pull ups
4. 45 seconds of hollow rocks- if you break you loose round
5.12-14 SA KB Press 24/16
