Clean Cindy

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Team 800M Run with 50% people carrying med balls

20 each partner Med Ball Clean – Wallball throws.
Pre-WOD Mobility:

Super front rack (2 min each side)

MBOD (2 min each side)


Hang Power Clean (EMOM 3 reps for 7 minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

1 Power Clean @ 3RM Hang Power Clean

3 Pull-ups (Rx+: strict)

6 Hand-release Push-ups

9 Squats

Post-WOD Recovery

Lat smash (2 min each side)

Forearm smash (2 min each side)

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