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CrossFit Hamptons – CrossFit

Weightlifting

Hang Squat Clean (Build to a Heavy Single)

Metcon

Top Down (Time)

For Time:

50 Burpees

40/30 Calorie Row

30 Hang Squat Cleans (115/80)

(Rx+ Cal on Bike)
If short on rowers stagger by 3-5 min.

The hang squat cleans are the only movement we’ll physically break up. With nothing to follow, we can be intelligently aggressive here. Athletes will likely take 3-5 sets here. Some options are as follows:

**3 Sets:** 12-10-8

**4 Sets:** 8-8-7-7

**5 Sets:** 8-7-6-5-4

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