Crossfit Garage – CrossFit

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Metcon

Tower (3 Rounds for reps)

AMRAP 4

400m Run

15 Burpees Over Bar

Max Power Cleans (95/65)

Rest 4:00

AMRAP 4

400m Run

10 Burpees Over Bar

Max Power Cleans (115/80)

Rest 4:00

AMRAP 4

400m Run

5 Burpees Over Bar

Max Power Cleans (135/95)

Rx+

135/95

155/105

185/135

Bright Spot

Power Clean

Why?

The Power Clean engages all the major muscles in the body working together, from the calves all the way up to the traps—in much the same way you need to on the football field. That takes coordination. The Power Clean also strengthens the posterior chain, which includes the back muscles, glutes, hamstrings, and calves.