CrossFit Wynwood – CrossFit

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Clean Complex (EMOM 10:00)

Over 10:00, every minute on the minute perform:

1 Power Clean

1 Hang Power Clean

1 Front Squat
> Build in weight over the first 5 sets, hold across for remaining 5 Sets

> Stand up Hang PC and then Front Squat

> Goal: +70% of 1RM Clean

Metcon (Time)

For Time

30-20-10

Lateral Burpee Over the Bar

Power Clean (135/95)|(95/65)

Time Cap: 12:00

Accessory

3 Sets

Hollow Hold x0:20

Side Plank x0:20 /side

GHD Hip Extension x15