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CrossFit-Wednesday, 4/19/23

Warm-up (2 rounds)

10 clean grip deadlift

10 hang muscle cleans

10 air/front squats

10 elbow punches

10 calf raises

10 jump squats



Clean complex (Emphasis on technique)

1 clean pull

1 hang power clean

1 squat clean



EMOM 20

Min 1 -125m row

Min 2 -1 rep clean **

Min 3 -AMRAP pull-ups*

Min 4 - Rest


*Score is reps of pull-ups + heaviest weight lifted each round

**(multiple attempts allowed each round)



Optional Accessory Work

3x10 (per side if applicable)

Seated good mornings

Pistol squats

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