Clean Up Crew « Cloud 9 CrossFit

Workout 8.5.14

Nickname: Clean Up Crew

Main – CrossFit

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Warm-up

3 Sets Not For Time:

250m Row
200m Run

Weightlifting

EMOM for 10 minutes:

C- High Hang Squat Clean + Squat Clean @ 65-80% of 1-RM Squat Clean

P- High Hang Power Clean + Power Clean @ 65-80% 1 RM Power Clean

F- High Hang Power Clean x 2 @ 65-80% 1RM Power Clean

Touch and Go Reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes:

5 Burpee Box Jumps (24″/20″)
10 Deadlifts
*C- 225/155 lbs
*P- 205/135
*F- 185/ 115
15 Pull-Ups
*C- Butterfly, Kip or Strict
*P- Negatives
*F- Jumping Pullups on Rings
20 Wall Ball Shots (20/14 lbs)
25 Double-Unders, 75 Singles

Rest 3 minutes, and then repeat.