Friday CrossFit


Friday CrossFit

Centennial CrossFit – CrossFit

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CCF Big Clean Complex (1 x 1)

High Hang Power Clean +

Hang Power Clean +

Power Clean +

High Hang Squat Clean +

Hang Squat Clean +

Squat Clean
High Hang = from the waist

Hang = from the knee

All six movements make up one “rep”. Build to a heavy. Gotta hold on for 6 reps.

20:00, rest at least 1:30 after each set.

Metcon (Time)

50/35 Calorie Bike/Row


100-80-60-40-20 Double Unders

30-25-20-15-10 Sit Ups


50/35 Calorie Bike/Row