Santiam CrossFit – CrossFit: NC45
Happy Birthday, Shannon M. and Ava M!!
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Bike
8 Barbell Bent Over Rows
Jumping Air Squats
Power Clean (2-2-2-2-2-2-2-2)
2 Pausing Power Cleans**
*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.
-Rest As Needed b/t Sets-
(Score is Weight)
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – 15/12 Cal Bike
*Weight should be moderate-heavy. All Reps TNG.