Clean Tech. Then Gwen. Like Grace but we don’t have the luxury of singles, or even touch and go bigger sets. We aim to do each round unbroken and select a ‘resting’ place either overhead, the front rack or the hang position. ‘Barbell cycling’ is unique to CrossFit and a skill we can develop closer to Open time, but practise your cycling during the warm up. The benefit of a strength training workout like this is you learn your upper limits and test your technique. Weightlifting. Its just awesome.


E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ


**Aim to keep the bar off the ground


” Gwen ”

15-12-9 reps of

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.