A. 20 minutes to find 1 Rep Max for complex: 1-3. Power clean>hang squat clean>push press 4-6. Power clean>hang squat clean>push jerk 7-9. Power clean>hang squat clean>split jerk All nine movements must be performed in order. The bumpers may only touch the ground on each Power Clean. Power Clean reps are all “tap and go”. B.Complete For Time: 2 Minute Weighted Plank Hold – (accumulate) 45, 25# 200 Meter OH Waiter walk (plate overhead) 45, 25# plate overhead So proud of Carmelo’s amazing transformation. His hard work and dedication has payed off. Carmelo will be competing in his first CrossFit competition this month and he is more then ready!!!
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