By: 321go Leave a Comment

Centerville CrossFit was represented well at the Gem City Games over the weekend. Nice work to all the guys who competed.

Monday WOD

1 Clean From Knee + 1 Clean + 1 Front Squat


Moderate Weight, Focus is on Position and Speed Pulling Under Rather than Load!


In Teams of Two, Alternating Rounds:

AMRAP 15mins:

3 ManMakers

6 Pull-ups

9 Box Jumps

* 1 Makmaker= 1 Push-up+PlankRow L+R+Thruster

Yes, these are slightly easier man-makers, so that = SUPER FAST movement!


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