Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

CFO Class: MetCon

As many rounds as possible in 22mins of:

3 rounds of DT


30 cal Machine

“DT” @ 155/105 lbs

12 Deadlifts

9 Hang power cleans

6 Jerks
Conditioning DT

A bit of run off following last Saturdays epicness, we just couldnt’ resist programming this beast going into next week where we will begin a gymnastics base strength and weightlifting technique cycle.

Athletes should have a focused approach being ready for the long haul, breaking the barbell from the start in order to stay consistent and holding a pace on the machines that allows us to get back to the bar and do work, but a pace that allows that work to happen right away.