Thursday November 17, 2016

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CrossFit M3 – CrossFit

HAPPY BIRTHDAY TO OUR AWESOME COACH MATT!!!!!

Clean and jerk complex

10 mins warmup to heavy-ish complex:

1 power clean

1 hang power clean

1 split jerk

10 min EMOM of above complex

(not too heavy, focus on technique)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles