Workout cross training – Wed, Nov 15

Mission Fitness – cross training

Strength (Weight)

Front Squat

Rep scheme 4,3,2,2,3,4

**starting around 70% of your 1 rep max

Metcon (Time)

For Time

RX+

12 Box jump overs

12 Power cleans

24 Box jump Overs

9 Squat cleans

36 Box jump Overs

6 clean & Jerks

(155/115)

RX

12 Box jump overs

12 Power cleans

24 Box jump Overs

9 Squat cleans

36 Box jump Overs

6 clean & Jerks

(135/115)

Scaled

12 Box jump overs

12 Power cleans

24 Box jump Overs

9 Squat cleans

36 Box jump Overs

6 clean & Jerks

(115/75)