031217 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
Clean with Pause in the Hang
Lift from the floor to the hang, pause for a 1 CT, and accelerate from there.
2×2 @50%
2×2 @60%
3×2 @70%
3×1 @80%

Conditioning
For Time:
60 Calorie Row
50 KB Swings (55/35)
40 Double Unders
30 Goblet Squats (55/35)
20 Box Jumps (24/20)
10 Burpees