“Clean Shave”

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3-POSITION CLEAN

7 Sets of the Complex: OT 1:30
One hang squat clean from mid-thigh
One hang squat clean from knee-level
One squat clean (from floor)

Set #1 – 1 Complex @ 50% of 1RM Squat Clean

Set #2 – 1 Complex @ 55% of 1RM Squat Clean

Set #3 – 1 Complex @ 60% of 1RM Squat Clean

Set #4 – 1 Complex @ 65% of 1RM Squat Clean

Set #5 – 1 Complex @ 70% of 1RM Squat Clean

Set #6 – 1 Complex @ 70% of 1RM Squat Clean

Set #7 – 1 Complex @ 70% of 1RM Squat Clean

“CLEAN SHAVE”

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans (135/95)

Please welcome two new faces to our community. Josh Pauley has finished up Foundations and is using CrossFit to supplement his running training and targeting a Spartan Race in Feb.  Bridgette Cuff is on the Flagstaff Hot Shot Crew and using CrossFit to get ready for her next Fire Season. Welcome Josh and Bridgette! 

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