Friday's WOD - 4/21/2017


Skill:

Burgener Warm up for Clean + Complex Review

Strength:

EMOM x9:

1x Power Clean + 2 Hang Power Clean

Beginning at light to moderate weight (40-50%), athletes will build up to a heavy/challenging complex.

SCALED: EMOM x9

3x Hang Power Clean

**Scaled athletes will work from the Hang position finding a light to moderate weight focusing on position and technique.

WOD:

3RFT - 20 min CAP

15 Hang Cleans @55-65% / 6-8 UB Reps

25 Box Jumps

50 Cal Row

#hangclean #boxjumps #calrow

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com