Friday

Unwritten – CrossFit Functional

Squat Clean (1 X 8)

Complex – Clean + Hang Clean

1 set every 1:30 X 4 @ 75-80%

1 set every 2:00 x 4 @ 80-85%

Score is weight from last 4 sets

Metcon (3 Rounds for reps)

3 rounds

1:30 work/ :30 sec rest

Assault Bike

SA DB Clean & Jerk (hang & switch every 5 reps) 35/50

Burpees

Toes to bar

Rest 2 min after each full round

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