CrossFit WOD, January 10, 2020

CrossFit WOD, January 10, 2020

Horseshoe Heaven

Weightlifting
Tempo 1 inch Full clean (2-2-2-2)
15 minutes of work
2 sec hold at the 1 inch mark and then full clean.

Pair up if you like

only 4 sets

Move up in weight for all 4 sets. Get in clean position, pull bar one inch off the ground, take a 2 sec pause, then full clean. Drop bar each time to reset. Focus on big hip extension and pull.

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

12 minute cap, modify accordingly.

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