Crossfit WOD – “Clean Complex and Four Wheeler”

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CLEAN COMPLEX
6 Sets of the Complex:
Hang Power Clean + Pause Front Squat + Squat Clean
Set #1 (0:00) – @ 50% of 1RM CJ
Set #2 (1:30) – @ 55% of 1RM CJ
Set #3 (3:00) – @ 60% of 1RM CJ
Set #4 (4:30) – @ 65% of 1RM CJ
Set #5 (6:00) – @ 70% of 1RM CJ
Set #6 (7:30) – @ 75% of 1RM CJ

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike or Row
12 Squat Cleans (115/80)

                                    

                       

 

 

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