Main – CrossFit

Weightlifting

Clean Complex (Work up to max effort)

Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)
All one movement without putting the bar down.

Metcon

WOD #1 (AMRAP – Reps)

5 Min ARMAP:
5 unbroken Front Squats, 225/155 – from the ground, no racks

Metcon

WOD #2 (Time)

1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups
********Everyone does both WODs and the strength. It is NOT 2 separate WODs for you to choose today.