Good Clean Fun

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CrossFit Cirencester – CrossFit

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Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Hang Clean (15 mins to establish MFD Low Hang clean)

Conditioning

EMOM8

3x TNG Power Clean @70% + 5x Burpee

Skill

10 mins in 3’s 1:1:1

Triple Unders (Scale to DU/SU)

Metcon (Time)

In pairs Chase me style

For time

2 Rounds

20 Cals (once equipment is free “B” can start)

30 Wall Balls 20/14 *Unbroken – Drop it or stop you are back to Zero

50 Air Squats (Unbroken – same as WB)

Team Time – clock stops when all reps are completed by both athletes

Accessory

3×10 Barbell/DB shrugs

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

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