/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 02/20/2014 | West Little Rock CrossFit

Main – CROSSFIT

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Clean

Every 2 minutes for 14 minutes:

Perform 2 Hang squat cleans with 5 second hold at the bottom position each rep. Record weight used because we will be referencing and progressing it each week.

Rx =

60% Clean max or moderate load if 1-RM isn’t known.

Metcon (Time)

Partner WOD:

For Time-

As a team, accumulate 10,000lb/ 7,000lb with thrusters
* 2-3 people per group, with 1 person working at a time. You choose the weight that you use for the workout. The lighter you go, the more total reps you will need to complete.