Crooked River CrossFit – CrossFit

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Squat Clean + Front Squat (8+4)

Use 90% as your max clean, take 80% of that number

New round every 1:30

2x 1+3

2x 2+2

2x 3+1

2x 4+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.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest