071517 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
Clean with Pause in the Hang
1×5 @50%
1×5 @60%
1×5 @70%
2×3 @75%

Conditioning
Teams of 4 – For Time:
1000m Row
100 Wallballs (20/14)
100 KB Swings (55/35)
100 Calorie Bike

1 person per station at a time, all work simultaneously, rotate as needed.