Clean Complexion

8
Jan

Clean Complexion

CrossFit Dunwoody – CrossFit

Clean Complexion (AMRAP – Rounds)

Complex: 1 Clean + 1 Hang Clean + 1 Front Rack Lunge R + 1 Front Rack Lunge L + 1 Jerk

20 minute EMOM

Minute 1: AMRAP Clean Complex

Minute 2: Rest

Minute 3: 15 Box Jumps

Minute 4: Rest

Standards

(L3)

Barbell – 135/95

Box – 30/24

(L2)

Barbell – 95/65

Box – 24/20

(L1)

Barbell – choose weight; can use dumb bells if desired

Box – choose height, step-ups allowed
Scoring: Total Completed Rounds of the Complex. Only completed Rounds Count.

Big Classes:

Share Barbells and Boxes. Have people start at different minutes, including the rest minutes if need be.

Accessory Work

2-3 Rounds

15 Rear Delt Raises

15 Front Raises

15 Lateral Raises