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CrossFit-Friday, 1/3/23

Warm-up (2 rounds)

10clean grip deadlifts/clean pulls

10down and ups/hi hang muscle clean

10front squats/clean dropor lands


(10:00)4x4 Power Cleans


E3MOM12

1st minute

Pause Front squats

3-3-3-4

2nd minute

GH Razor curl

12-12-12-12

3rd minute Rest


Conditioning

3 RFT

15hang power snatches

(115/85)

20 hand release push-ups

50 air squats

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