Clean Sweep

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Sit Ups

Weightlifting

Clean Sequence (6 x 2 e2m work to heavy high hang)

High Hang Clean

Hang Clean

Clean

Clean Sweep (AMRAP – Rounds and Reps)

6 min AMRAP

6 Hang Power Cleans 60/45

18 Wall Balls 20/14

rest 2min

4 Min Amrap

12 Front Rack Lunge 50/35

8 T2B

Rx+

Hang Power Cleans 70/55

Wall Balls 30/20

Front Rack Lunge 60/45

Metcon

Posted in wod

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