CrossFit Nottingham – Open Gym – CrossFit – Main Floor
Metcon (No Measure)
EMOM5:
1 Muscle clean + 3 Paused Split Jerks
@ light load (RPE 5-6)
Rest 1:00
EMOM8:
1 Power clean + 1 Front squat + 1 Split jerk
@ incrementing load (as technique allows, finish RPE 7-8)
Metcon (AMRAP – Rounds and Reps)
AMRAP9:
1 Strict Chest to bar
1 Thruster @ 75/52.5
(+1 rep to each movement each round