CrossFit Goat – CrossFit (Goat)
Pausing Clean Deadlift + Power Clean (7×2 Complexes)
Start at 40% of your 1RM CJ and slowly build. Pause 1 is below the knee, Pause two is mid-thigh, shoulders still slightly over the bar and weight back in our heels.
Hangman Jury (Time)
30 Hang Power Cleans (95/65)
30 Wallballs (20/14)
30/20 Calorie Row
*Sub for the rower is one burpee per calorie. If a rower opens up then you have the remaining calories to go. You might run into each other here. You’ll live.