March 20, 2019

Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open!

Warm Up:
Shoulder/Rack Prep
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

Strength: Hang Power Clean
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans

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Alpha Athletics Crossfit 412

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