Rogue Invitational Event 4

By Sean 0
June 28 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 row

20 WBS

10 Box Jumps

5 Strict pull ups

warm up for C&J

Metcon

Metcon (Time)

On the 0:00

7 Clean & Jerks 135/95lbs

Scale to 40% of 1RM C&J

Metcon

Metcon (Weight)

On the 4:00

Clean and Jerk Liftoff

Men’s weight start at 155 and add 10-20lbs each round

Women’s weight start at 100 and add 5-10lbs each round

1 min to make your lift

1 min rest
DO NOT PR TODAY. Only go up if it feels good. Rule #2 of CF is don’t die.

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