Warm-Up:Â Â Run 400m, Burgener Warm-up
Skill – Clean
Strength:Â Clean (squat or power)- Work up to a 1 RM – If you’re new to crossfit and cleans, work up to a heavy but comfortable 5,5,5
21-15-9 reps of:
Clean 135 pounds
Time Frame: 4-10min (sub and scale as needed)
Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
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