CrossFit Wynwood – CrossFit

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Clean Complex (1+1+2)

In 10:00, practice and build the following Clean Complex:

1 Clean Deadlift

1 Hang Power Clean

2 Front Squats

> Hang will be to above the knee

_ _ _ _

Metcon (AMRAP – Reps)

EMOM x 15:00

MIN 1 — 3 Deadlifts (60-70% of 1RM)

MIN 2 — 0:45 AMRAP Wall Balls (20/14)

MIN 3 — 200m Run
> Start DL around 60% or suitable load

> Modify the run if needed to ensure you finish before the minute

> Score: Total Wallballs completed

> Goal: +55 Reps

Accessory

3 Sets

GHD Hip Extensions x15

GHD Sit Ups x10

Chin Ups x5