CrossFit Lynchburg – CrossFit
Clean Complex: (See Below:)
Clean Pull w 2 sec Pause at Knee + Power Clean w/ 2 sec Pause at Knee + Power Clean – 6 sets to build to a max complex – NOT TNG
Metcon (Time)
4 Rounds For Time:
10 Hang Power Cleans 95/65 RX 135/95 RX+
6 Burpee Box Jumps
12 Toes to Bar
16/14 Assault Bike Cal or 20/18 Row Cal
Front Squat (BASICS CLASS: 10,10,5,5,3,3)
Metcon (Time)
BASICS CLASS-
4 Rounds for time-
10 Sumo Deadlift High Pull
6 Burpee Box Jumps
12 Toes to Bar
16/14 Assault Bike Cal or 20/18 Row Cal
