3-position Cleans

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INFORMATION

Saturday

9:30am – Open Gym 

A Coach-led, large group, FREE COMMUNITY Workout!

Sunday

9:00am – ReFlex

ReFlex is mobility and flexibility specifically for the CrossFitter. This is INCLUDED with all UNLIMITED Membershiips and just a $15 drop in for anyone else.

10:30am – Skillz & Sprintz

A workout that is included with all memberships!

Dynamic warm up 
Group warm up
50 n 50 ghd.
3 position cleans 
Hip clean
Hang clean (above the knee)
Clean
1 rep at each position = 3
3-3-3-3.
Emom  30 minutes. 
Minute 1
3 squat clean and jerks
Minute 2
7 -10 toe 2 bar.
Minute 3
7-10 burpee to a plate
MAD MOBI
Keg stretch
Lat stretch band
Pigeon
Knee on the wall

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