Main – CrossFit

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Weightlifting

Hang Clean (above knee) (5 x 3)

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

3 Power cleans (135/95)
3 Box jumps (24/20)
6 Power cleans
6 Box jumps
9 Power cleans
9 Box jumps
12 Power cleans
12 Box jumps
15 ..
15 ..

and so on up the ladder.