CrossFit – Thu, Jan 16
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!

Warm-up

soldier

samson

runners lunge

side lunge

gate openers

Empty bar elbow pass thrus

work on hang squat clean technique

EMOM

3 min emom

1 power clean

1 front squat

1 hang squat clean

Hang Clean (Hang Squat clean
3×8 build to max 1×8)
Metcon (AMRAP – Rounds and Reps)

4x

3 min amrap

5 hang squat cleans 95/65 (rx+ 115/75)

15 Sit Ups (rx+ GHD)

1 min rest

*pick up where you left off

Cooldown

Couch

kneeling Wrist

up/down dog