CrossFit | 11.29.2020
Warm-up
Warm-up
Prep each movement
Dynamic Stretch
Metcon
Metcon (Time)
SUNDAY SWEAT SESH
A) RX
20 minute AMRAP
5/5 Dumbbell Hang Clean and Jerk 50/35
10 Burpees Over the Dumbbell 5/5 Dumbbell Hang Clean and Jerk 50/35
10 Toes to Bar
B) Minimal Equipment
20 minute AMRAP
5/5 DB or KB Hang Clean and Jerk
10 Burpees Over the Dumbbell 5/5 DB or KB Hang Clean and Jerk
10 Toes to DB or KB
C) Bodyweight
20 minute AMRAP
10 Vertical Jumps to a Target
10 Burpees
10 Vertical Jumps to a Target
10 V-Ups
Complete 5 reps of the hang clean and jerk with each arm. Break up the T2B early to avoid failure.
