Monday

3 Star CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB Deadlift

4/4 SA Russian KBS

3 Burpees

Strength

Metcon (Weight)

6 SETS

2 Pausing Hang Power Clean*

+

1 Hang Power Clean

*Athletes will pause :02 above the knee before completing the movement.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:15 – Hang Power Clean (75/55)|(55/45)

1:15 – Bar Facing Burpees

-Rest 1:00 b/t Each Set-

(Score is Reps)

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