Monday 07172023
- crossfitquispamsis
- Jul 16, 2023
- 1 min read
Warmup
Core - Tabata
Hollow rocks
Medball deadbugs
WOD
RX
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row
SCORE:
TOTAL TIME
BEGINNER
For time:
200/250-m row
30 hang power cleans 75/55
200/250-m row
1 min break to gather weight
Strength
On a 6:00 clock:
Build to a heavy hang power clean
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