Shackle Island CrossFit – CrossFit

Metcon (Weight)

Every 2 minutes for 7 rounds (14 mins):

1 Pausing Clean Deadlift

2 Power Cleans
In the pausing clean DL, we pause below the knee and mid thigh for a full second then complete the rep.

Set 1- 50% CJ

Set 2- 55%

Set 3- 60%

Set 4-7 65%

Metcon (Calories)

With a 3:00 Clock:

21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3 mins

With a 3:00 Clock:

18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3 mins

With a 3:00 Clock:

15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3 mins

With a 3:00 Clock:

12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row
For the Overhead Squats make sure you scale the weight so most sets are unbroken. This bar must come from the ground!