For Time:
5 Unbroken Rounds
15 Cleans
10 Front Squats
5 Shoulder to Overhead
Each round must be unbroken and touch n go.
But you may rest in between rounds.
Time cap: 15 mins
For Time:
5 Unbroken Rounds
15 Cleans
10 Front Squats
5 Shoulder to Overhead
Each round must be unbroken and touch n go.
But you may rest in between rounds.
Time cap: 15 mins
For Time:
365 Machine Cals
*Every 5 mins complete 5 Atomic Abs
Once you complete all calories you will perform max Core Complex in remaining time.
Time cap: 45 mins
Core Complex:
1 Weighted V Sit + 1 Weighted Turkish Sit Up + 1 Atomic Ab
4 Hang Power Snatches+1 Squat Snatch
5@60%
4 Hang Power Cleans+1 Squat Clean
5@60%
4 Push Presses+1 Jerk
5@60%
Alt. D Ball over Shoulder
3×10 you choose the weight
50 Weighted Sit UPS
Clean Complex:
1 Power Clean + 1 Hang Squat Clean
For Time:
6 Rounds
7 Power Cleans
14 Burpees
21 Double Unders
CrossFit Wig Wag 