“Spring Cleaning”

CrossFit

Warm-Up / Skills

Dynamic with trainer

5 min Double Under practice

View Public Whiteboard

Strength

Exercise: Power Clean/lbs
Reps: 5 rounds: 1 Power Clean + 3 Push press
Comment: since the clean is going to be based around your push press weight, WORK ON TECHNIQUE, mechanics should be the main focus!

Metcon

400m run

21-15-9
Power Clean (135/95)
Burpees

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: 3,2,1…GO!

begin the run, immediately after the run, begin the WOD

time ends as soon as you finish the WOD

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