CrossFit 1Force – Crossfit

Hang Clean (1)

A. Slow Clean Pull + Muscle PC + Tall Clean 1 + 1 + 1 reps on the min for 4 mins (light)

B. PC + Hang Clean 1 + 1 every 90 secs x 8 sets

*Immediately after each do 2 max effort Broad Jumps

Metcon (Time)

For time

30/20/10 reps

PC (115-155/73-103)

60/40/20 reps

Abmat/Weighted Abmat Situps

+

Notes:

*Tall Clean and Hang Clean are a full squat clean. If you can’t squat clean, you can do a PC.

*Situps will go as follows: 50 Abmat Situps (unweighted), 50 Abmat Situps (weighted), and 20 Abmat Situps (go heavier than the set of 40 reps).