Wednesday

3 Star CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Moderate Pace Bike

10 Box Step-Ups

10 Barbell Bent Over Rows

10 Slam Balls

Strength

Hang Power Clean (6-6-6-6-6)

6-6-6-6-6*

Hang Power Clean

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

12/10 Cal Bike

10 Box Jumps (30/24)|(24/20)

8 Hang Power Clean (135/95)|(95/65)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

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