Bombers Crossfit - CrossFit
Metcon
Metcon (AMRAP - Reps)
3 Rounds for Reps of:
Power Clean (155/105)
30 sec work, 30 sec rest
25 sec work, 35 sec rest
20 sec work, 40 sec rest
15 sec work, 45 sec rest
10 sec work, 50 sec rest
No rest between rounds
Weightlifting
Take 3 sets of 10 - 20 GHD situps, working on the skill of firing the quads to raise the body while keeping the belly and spine tight.
GHD Situps (3 x 10-20)
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