Monday, December 5

CrossFit M3 – CrossFit

Metcon (No Measure)

Skipping x 10

30 Seconds of Work

30 Seconds of Rest

Metcon (AMRAP – Reps)

Running clock of 20 minutes.


From 0:00 to 5:00


3 rounds


10 clean and jerk @ 135/95


10 ttb


5:00 to 10:00


2 rounds of


15 clean and jerk @ 115/75
 15 ttb


at the 10:00 to 15:00


1 round of


20 clean and jerk 95/55


20 ttb


from 15:00 to 20


max bar facing burpees


*your score is # of burpees
This workout is going to fry your midline so you have to have a quick and aggressive turn-around in the clean and jerks. No need to go unbroken but keep cycle time fast and conserve energy where you need to (if you are good at ttb, go at them unbroken, and vice versa if you are good at barbell cycling).


Regardless, the burpees need to be on point. Aim for 18 a minute or more