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CLEAN COMPLEX

PHOTO: One of our awesome coaches we have here at CrossFit Massapequa, Coach Kevin D. With a smile like that, how could you not come to a class he is coaching! Thank you for all you do Coach Kevin!

STRENGTH:

CFM CLEAN COMPLEX* @ 65% (5 X 5)

*POWER CLEAN, HANG CLEAN, FRONT SQUAT, JERK

WOD:

"300"

25 MIN AMRAP:

75 PUSH-UPS

75 BOX JUMPS (24/20)

75 AMERICAN KBS (53/35)

75 SHOULDER TO OVERHEAD (115/75)

** CASH OUT **

3 ROUNDS: (NOT FOR TIME)

200 METER FARMERS CARRY** (70/53)

6 STRICT PULL-UPS

** We have new 100, 150, 200, 400, 600 & 800 meter turnaround points. They are designated by yellow lines & numbers on the road. The 100, 150, 200 & 400 meter marks are all on the left hand side of Brooklyn Avenue and the new 600 & 800 meter marks are on the right hand side of Riverside Avenue. The starting line is just outside of our garage doors and indicated by a yellow line with CFM next to it.