CROSSFIT UPDATE

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CrossFit:
AMRAP 7 mins: Box Jumps and Cleans
Complete as many rounds as possible in 7 mins of:
5 Box Jumps, 30/24 in
3 Cleans, 225/155 lbs
Competition: 30/24, 165-185/105-135.
Performance: 24/20, 95-135/65-85.
Fitness 16-20/12-20, 45-75/25-55. *yes, these are squat cleans. Power Clean to Front squat is acceptable, just realize you are adding approx. 2 feet of work to every rep, multiply 2 feet times the number of cleans you do at the weight you used to give you the unnecessary work you added to this workout.

CrossFit Training Camp:
Hang Power Clean 5-5-5
5 rounds for time of:
Run, 200 m
10 Wall Balls, 10/6 lbs
10 Box Jumps, 20/16 in