Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Clean Complex

Metcon

Settings

WOD

Bring It

Warm-up

Clean Complex (For speed and efficiency )

Every 90 sec
Barbell Complex
Power Clean + Hang Clean + Squat Clean: Complex (135/95)
1+1+1 , 2+2+2, 3+3+3, 4+4+4, 5+5+5, 4+4+4, 3+3+3, 2+2+2, 1+1+1
+ Bar over Burpees in time remaining 5,4,3,2,1,2,3,4,5

Metcon (3 Rounds for time)

1000m Row
Rest 2 mins
500m Row
Rest 2 mins
250m Row

Core/Mid-Line

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 29, 2020

Leaderboard

Men's Clean Complex
Chris Michon	02/27/2017	1 x 5 @ 95 lbs
dennis Schimanski	09/29/2020	1 x 5 @ 95 lbs

Women's Clean Complex
Daniella Lovato	09/29/2020	1 x 5 @ 75 lbs
Kara Draughan	02/27/2017	1 x 5 @ 75 lbs
joanne mccarty	09/29/2020	1 x 5 @ 45 lbs

Male Athletes

dennis
Schimanski

5am CrossFit

1 x 5 @ 95 lbs

Female Athletes

Daniella
Lovato

5am CrossFit

1 x 5 @ 75 lbs

joanne
mccarty

5am CrossFit

1 x 5 @ 45 lbs