Bedtime

CrossFit Free State – CrossFit

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Metcon

Bedtime (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

score is slowest round
## GENERAL

* With rest built in, looking move quickly, but efficiently through each round

* Big sets on the barbell are more important than fast burpees

* Make your first round the slowest round to get a feel for things

* Smooth is fast

## BURPEES

* Move with a purpose, but not at the expense of the barbell

## DEADLIFTS

* Compete first 11 Reps with the reverse grip

* Complete final rep with the hook grip

* This allows athletes to go right into the first hang power clean

## HANG POWER CLEANS

* There will be two common options here

* First is to go 8 hang power cleans, rest, complete final rep, and go right into first push jerk

* Second is to hang on for all 9 reps and go right into push jerks

* Choose the option that allows you to go unbroken on the jerks

## PUSH JERKS

* Final movement before the rest

* Once the bar is on the shoulder, try not to put these down