Crossfit

A) 10 minute AMRAP:

Run 1 mile.

Then AMRAP: 6 power clean + 6 front rack lunges (135/95lb) or (115/75lb)

 Rest 10 minutes

B) Repeat part A

*Then perform burpee penalty if needed. For every 1 rep less you get on the second round do 4x burpees.

So if you get 3 rounds on the first go and 2 rounds + 6 cleans on the second go you would do 6×4=24 penalty burpees

*If you can’t run the mile in 9 minutes or less, run 200-400m less than a mile.