CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean Complex (Every minute on the minute x 12)

1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

*squat variation implied*

WOD

Metcon (Calories)

8 Rounds for combined Calories:

2 Minutes Max Calorie Row

Rest 2 minutes

Accessory work:

Clean pull pause at above knee for 3 seconds x 3 reps x 6 sets, use a heavy weight here.