God Save the Clean

Friday 12/26/14

Announcements:
1) There is still time to sign up for the 8 Week Physique, but spots are quickly filling up! The only way to guarantee your spot is to sign up quickly!
2) New Year’s Festivities – we will be doing an On Track tradition on New Year’s Eve, CrossFit Candy Land! There will be a new board this year with a few new twists, so join us at 3:30 for some fun, drinks and ringing in the New Year!!

Main Class:
A. Warm Up
3-5-7-9
Pull Ups
Push Ups
Air Squats
Burpees

B. Skill: Clean
Clean Pull + Power Clean – 3 x 2+1
Hang Clean (full) – 3 x 2
Clean Pull + Clean (full) – 3 x 1+1

C. WOD:

GOD SAVE THE CLEAN
EMOM x 14
Min 1: 2 Squat Clean, heavy about 80%
Min 2: AMRAP Bar Facing Burpee
Post total Burpees

D. Post-WOD:
3 min AMRAP Hollow Rocks