The Gym Lake Highlands – 1-CrossFit
A. Metcon (AMRAP – Reps)
CFG QF 24.4-ish
AMRAP 10
10 clean and jerks, 115/75
Rest 1 minute
10 clean and jerks, 155/105
Rest 1 minute
10 clean and jerks, 185/125
Rest 1 minute
Max-reps clean and jerks in time
remaining, 215/145
(RX+:
♀ 85, 125, 155, 165 lb
♂ 135, 185, 225, 245 lb)
-RX+ are the QF Weights
-Clean can be squat or power
-Jerk may be split or push
-Scale the weights to your heaviest jerk; aim for at least 5-10 reps in the max set
-Score is total number of reps including the 30 before the max set.