Fitness: Knee Hang Clean + Front Squat + Jerk (1+1+1)
Work up to a heavy single on the complex.
Performance: Clean and Jerk
80%x 1 x 2
85% x 1
90% x 1
85% x 1
80% x 1 x 2
Base percentages off your 1 Rep Max clean and jerk. Go no higher than 90% (unless it's truly feeling like a PR day, in that case go for it). Press outs are missed lifts.
Post loads to comments.
AMRAP in 21 minutes:
7 Toes to Bar
7 Thrusters 115/75
In teams of three with one partner working at a time, complete as many rounds and reps as possible.
Post reps and Rx to comments.
- Happy birthday, Alex W., one of our favorite transplants from CrossFit Virtuosity!
Make a Friend from Crow Hill CrossFit at 9am and 1pm Today!
During the 9am and 1pm classes today, members of Crow Hill CrossFit, along with one of their coaches, Robin, will be dropping in to WOD with us. They will be wearing their Crow Hill gear. Please go out of your way to show them the CFSBK love!