HeadQuarters – CrossFit

Metcon (Time)

12min. to get as far as possible…

400m run (200m each)

20 Hang Power Cleans

115/75 95/65

400m run (200m each)

20 Hang Power Cleans 135/85 115/75

400m run (200m each)

20 Hang Power Cleans 155/95 135/85

400m run (200m each)

20 Hang Power Cleans 175/105 155/95

Rest 3min.

20min. to get as far as possible… Can you finish this one?!

Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 185/125.

*Start with Deadlifts

*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.

Teams of 2. Only 1 person works at a time.