CrossFit Now – CrossFit
STRENGTH
Clean Complex 1 PC+2HPC (8 E2MOM x 1 )
Clean Complex
1 Power Clean
2 Hang Power Cleans
Rest 4 min
WOD
3 RND BURP WB DL SU HPC REST (3 Rounds for reps)
3 rounds for max reps of:
1 minute of Burpees
1 minute of Wall Balls
1 minute of Deadlifts
1 minute of med-ball Sit ups
1 minute of Hang Power Clean
Rest 1 minute
*Score is total reps per round
Basics
DL w/ KB or BB, HPC w/ DB or BB
RX
20/14#, 10/8, 95/65#
RX+
20/14#, 10/10′, 115/75#
50-59
14/10#, 65/45#
60+
10/6#, 45/35#