CrossFit Metropolis – WOD
5 rounds for time:
6 Power Cleans (185lb/125lb)
7 Burpee Box Jump Over (24″/20″)
Aim to finish this workout in 13 minutes or less
Select a moderate barbell load (approximately 70%-80% 1RM) that you can maintain consistent singles in the power cleans throughout. (short rest with a steady “grind”)
Keep loads light and continue to improve your Clean technique if you are newer to the Olympic lifts.
Keep moving in the Burpee Box Jump Overs with a smooth consistent tempo. Scale with a shorter box or step up and over the box.
Ring Rows (4×5-10)
4 x 5-10 reps with intent (quality) rest 1:30 between sets
Horizontal or Challenging Ring Rows (neutral grip)