6 minutes to establish max weight of the complex: 1 power clean + 1 front squat + 1 Thruster

This is to be done as a complex, with the hands on the bar for all three movements.

Standards and tips are in the video!


3 min EMOM (Every Minute, on the Minute):

10 KB Swings + max Burpees (KB 45/25 beginner, 55/35 Intermediate)

Rest 1 minute

3 min EMOM:

8 box jumps + Max Shoulder-to-Overhead (75/55 beginner, 95/65 intermediate. Box is 24/20 and beginners can step)

*The clock would run for 7 minutes on a timer that will beep every minute. Score is total burpees + total shoulder to overhead. 


8 minute AMRAP

8 hang power cleans (75/55 beginner, 95/65 intermediate)

8 push press

8 front squats

8 lateral hops over barbell (step-step is fine for beginners. All athletes may do a hybrid step/jump. Standards are not two-foot landing and two-foot takeoff)

Sat, September 21, 2019 8:00 AM - 3:00 PM Eastern Standard Time
Crossfit 643
1050 Hollydell Ct, Washington Township, New Jersey, United States
Rookie Rumble
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