Crooked River CrossFit – CrossFit

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Squat Clean + Front Squat (10×3)

Use 90% as your max clean, take 85% of that number

New round every 1:15

3x 1+2

4x 2+1

3x 3+0

If you are not comfortable with your clean or you want to work more on your Front Squat. Do 8×4 Front squat off the rack.

Metcon (Time)

1 Round for time:

30 Power Cleans, 225/155

30 Bar Facing Burpees

30 Calorie Row
These Power Cleans should be heavy. Scale to about 75% of your max power clean.