Friday Fun

CrossFit Fireground – CrossFit

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Clean Complex (3-3-3-3-3-3-3)

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex
This is a TnGo movement.

Squeaky Clean (Time)

3 Round

400m Run/500m Row/1200m Bike

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

RX 95/65 RX+ 115/85

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