LIFT

Hang Clean 3 x 5 – Work up to a heavy triple. If you are new or struggle with a full clean then work your Hang Power Clean.

WORKOUT

Performance
15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

Fitness
15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives

MASH UP AT 6:30PM – CROSSFIT TOTAL

CFT

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.