Friday CrossFit Class

Crooked River CrossFit – CrossFit

View Public Whiteboard

Squat Clean + Front Squat (8×4)

Use 90% as your max clean, take 80% of that number. Add 5 lbs from the last time you did 8×4.

New round every 1:30

2x 1+3

2x 2+2

2x 3+1

2x 4+0

If you are not comfortable with your clean or you want to work more on your Front Squat. Do 8×4 Front squat off the rack.

Metcon (Time)

5 RFT

10 C2B

10 Power Cleans, 135/95

10 Front Sqauts, 135/95

10 Jerks, 135/95