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(SQUAT) CLEAN

PHOTO: CrossFit Massapequa Athlete, Jodi G. exploding through a clean! Jodi always comes to the box with a great attitude and always gives 100% no matter what the program calls for. It is a pleasure to have her in class and the effort she puts forth is something to be admired. Keep working hard Jodi!

STRENGTH:

EVERY 90 SECONDS FOR 15 MINS (10 SETS):

(SQUAT) CLEAN 1.1.1*

* The . means rest 10 seconds, so every 90 seconds athletes will do 3 singles with a 10 second rest in-between reps. Increasing weight every 2 sets.

WOD:

FOR TIME:

50 WALL BALL SHOTS (20/14)

50 PULL-UPS

50 BOX JUMPS (24/20)