Wednesdays WOD 06.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Muscle Clean

*Build to a heavy single, then drop to 75% and do 10 singles

**Goal is to focus on getting your elbows through fast on your clean.

*Muscle clean has no re-bend in the knees.

Metcon (AMRAP – Rounds and Reps)


8 Power Cleans 95/135

10/12 Calorie Row

8 Box Jump 20/24″
*If you would like to run, 100m sprint, assault bike, 8/10 calories