Just Cleaning

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Jumping Jacks

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Sit-Ups

5 Burpees



Metcon (Time)

3 Rounds of:

10 Hang Muscle Cleans (75/55)

10 Front Squats (75/65)

20 Sit-Ups


One Round Every 90s for 10 Rounds. Start at 55% of your Clean. Increase weight each round.

Metcon (10 Rounds for weight)

10 Rounds of the complex

Clean/Front Squat/Front Squat/Jerk (Use this to record the heaviest weight lifted)


Clean (Use this to calculate weight.)


Target is to complete Hang (Squat) Cleans unbroken and Toes to Bars or scale in 2 sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes of:

4 Hang Cleans (155/115)

8 Lateral Over the Bar Jump Lunges

12 Toes to Bars

Post WOD Skill/Strength

Bench Press (8-8-8-8-8)

Posted in WOD