• Shawn Alfenito

Wod 1/15/2020


Part A.

8 min to Complete:

3x3 clean pulls, 3 sec hold at knee

3x8 clean high pulls

3x3 panda pulls

Use a weight that you can move easily and gets you warmed up


7 min EMOM:

1 clean

1 hang clean

2 split jerks

Rest 3 min


7 min EMOM:

1 hang clean

2 high hang cleans

2 split jerks

Don't exceed 50-60% of 1RM

Beginners start with PVC or Empty bar. Everyone else, stay light and focus on position, speed, and foot position.

Part B.

12 Min AMRAP:

8 hang power cleans 95/65

8 bar over burpees

30 DU's/60 singles


10 min hamstring and shoulder warmup


For Time:

800m Run 20 jump squats 30 situps 25 DB squats 30 situps 20 jump squats 800m run


7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

©2019 by North Plano Crossfit