CrossFit All Levels WOD, November 21, 2018

Crossfit 11/21/18

We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only

Metcon (Weight)

Barbell cycling

On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

**Each 2:00 round, athlete will complete the complex 3 times without dropping the bar.

Metcon (Time)

5 rounds for time

200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)