CrossFit Journal: The Performance-Based Lifestyle Resource

09/29/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
5 BB Power Cleans from Power Position
5 BB Cleans from Power Position
5 BB Cleans from Above the Knee
5 BB Cleans from Mid-shin
10 Kips

CLEAN

EMOM for 8 Minutes 2 TnG Squat Cleans

WOD

EMOM for 20 Minutes
1- 5 Cleans (95/135, MRx 75/115, Rx+ 125/185)
2- 10 Burpees
3- 5 Hang Cleans
4- 10 Toes to Bar
5- 5 Hang Power Cleans

COOL DOWN

200m Jog
Foam Roll Quads 3-5 passes (per leg)
10 Leg Swings (per leg)

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