Viribus CrossFit – CrossFit
Weightlifting
Deadlift (3×12)
Heavier than last week by 5kg- maintain unbroken reps with good technique and control the bar
Metcon (AMRAP – Rounds)
EMOM 15
Min 1: 10 KB Cleans 20/12kg
Min 2: 12 KB lateral box stepovers 20/12kg (Hold KB at chest)
Min 3: 20 Hollow Rocks
Each minute with complete reps counts as a round. Use the same KB for each movement, doing the cleans from a mat, leaving the KB on the ground each time.
