Crossfit Restoration, True.focus – CrossFit
Weightlifting
Power Clean (12×3 @60 % of your max)
Every minute on the minute for 12 minutes, complete 3 power cleans
Back Squat (10,10,10,10)
All sets at 60%
Metcon
Metcon (Calories)
On the rowers, perform max effort rowing efforts for 20 seconds at a time, followed by a 10 second rest.. repeat this process for 8 rounds/4 minutes
Score is the total number of calories
Metcon (AMRAP – Rounds)
Tabata Hollow holds:
20 seconds on, 10 seconds rest:8 rounds
number of completed rounds without resting mid set