12.9.23

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
1 - 1 1/4 Squat Cleans

5 Rounds E2M
2 High Hang Squat Cleans

3 Rounds E2M
2 Position Clean

CrossFit
Metcon
4 RFT
15 Bar-facing Burpees
15 Front Squats @ 115/85
75 Single-unders
CAP programming from 11/6/2023