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October 11th

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R2R Fitness (West Paducah) – CrossFit

Squat Clean and Jerk (2-2-2-2-2-1)

Set #1 – 2 Power Cleans + 2 Front Squat + 2 Jerks @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats + 2 Jerks @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Clean & Jerk @ 70% of 1RM Clean and Jerk

Set #5 – 2 Squat Clean & Jerk @ 75% of 1RM Clean and Jerk

Set #6 – 1 Squat Clean & Jerk @ 80% of 1RM Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 Dumbbell Step-Back Lunges

9 Dumbbell Clean and Jerks

6 Bar Muscle-Ups

Rx – 50/35lb Dumbbells

*Scale accordingly on the DB step-back lunges