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Hang Squat Clean
2 sets of 3 @ 70%
3 sets of 3 @ 75%
– one set every 90 sec
— if you do not know your 1RM, your first two sets should be the same weight as last week;s, with your last 3 sets slightly heavier
EMOM x15 Min
1st; Bike/Ski/Row 10/8 Calories
2nd; 12 Single DB Box Step ups (6/leg, 24/20)
3rd; 30n sec AMRAP Burpees
** score is total number of burpees
Plank hold for 40 seconds, x4 sets
— if possible, get with a partner and make them weighted planks


Alex RuggiereWod-CrossFit-Wednesday-02/10/2021