CrossFit – Fri, May 9

Great Woods Fitness & Performance – CrossFit

Clean Complex (Clean+ Front squat + hang clean + front squat + split jerk
Building every 2:00 x 7 sets
– if you squat clean you have to perform an extra front squat !! )

I personally squat clean and would suck it up and do another squat if I was building heavy. (However some people’s power are just the same – so it’s what is best for you)

Metcon (4 Rounds for time)

Every 6:00 x 24:00 (4 Sets)

8 chest to bar

24 double under

8 hang cluster 95/65

8 chest to bar

200m run ( or 10 cal machine)

16 KBS

8 chest to bar
Growth –

12 KBS

10 Calorie ski

200m run or any machine x 10 cal

12 Wall ball

10 Calorie ski