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CrossFit Boone – CrossFit

Clean Complex

Misfit Clean Complex:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Clean

1 Jerk

Take about 20 minutes to find a max for this complex.

Metcon (AMRAP – Reps)

14 Minute AMRAP

20 Calorie Row

10 Single Dumbbell Hang Clean and Jerk (50/35)

10 Box Step Overs w/ Single Dumbbell (20″ for everyone, 50/35 for weight)

Can alternate with the DB hang clean and jerk or do 5 in right hand and 5 in left. Can hold DB anyway for the step overs.