Clean it Up

13
Nov

Clean it Up

CrossFit Dunwoody – CrossFit

Clean (2-2-2-2-2)

Increase weight each set. Rest at least 2 minutes between sets. These are NOT touch and go, but you are NOT resting between reps. Perfrom rep 1. Drop the bar to the ground, take a deep breath and immediately reset and perform rep 2. Or follow it to the ground with hands on the bar, deep breath, reset, perform rep 2.

Clean It Up (AMRAP – Reps)

16 minute EMOM (L3) Rx+

Minute 1 – Max Cal BIKE

Minute 2 – Rest

Minute 3 – Max Cleans (185/115)

Minute 4 – Rest

16 minute EMOM (L2) Rx

Minute 1 – Max Cal BIKE

Minute 2 – Rest

Minute 3 – Max Cleans (135/85)

Minute 4 – Rest

16 minute EMOM (L1)

Minute 1 – Max Cal BIKE or ROW

Minute 2 – Rest

Minute 3 – Max Cleans (choose weight)

Minute 4 – Rest
*Scoring: Multiply totals cleans done by 2. Add that number to total calories biked.

**Classes of 12 or less – EVERYONE bikes – just have everyone start at a different station. If there are more than 12, persons not going Rx or Rx+ will get to row.