cleanin house

Grrrrrrr….  (no dentists were harmed in the making of this photo)

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. heavy clean pull: 3-3-3-3; rest 2-3 min

B. 500 double unders for time

• Every time you break do 2 pwr cleans (205/135)

OR… As a scaled option if you can’t string at least 25+ DUs together

• At the start, and EMOM thereafter, do 1 pwr clean (205/135)

*17 min cap

CSPORT

A. 3 sets:
25 HR pushups
15 strict pullups

B. 4 rounds each for time:
400m run
20 thrusters
15 KBS
10 burpees
rest 60-90 sec b.t sets

C. 10 down to 1 T2B ladder