CrossFit Generation – CFG Competitor’s Training

Metcon (Time)

30 cal row

30 pull-ups

15 back squat (185/123)

30 burpees

30 wall balls

15 front squat

30 toes to bar

30 box jumps

15 power cleans (185/123)

Metcon (AMRAP – Reps)

1 minute rounds, 2x through:

15 thruster @ 115/73

rest 1 min

10 thrusters @ 135/93

rest 1 min

5 thrusters @ 155/103

rest 1 min

3 thrusters @ 175/113

rest 1 min