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It’s not what you achieve, it’s what you overcome. That’s what defines your career.
Carlton Fisk



CrossFit Fayette – CrossFit


stretch then use the barbell to warm up by doing the clean movements


Clean Pull 6xEMOM 2 Clean Pull
start at 75% and work up to 125% of 1RM and keep the 125% for the emom

Weightlifting: Clean 6 x 3 E2MOM
Power cleans (does not have to be touch and go working on technique and form working on strength) work up to a heavy weight and maintain that weight should be around 75%

Clean Pull (6×2)

Power Clean (6×3)


Metcon (AMRAP – Reps)

EMOM x 16 (16 Min)
Min 1: Max Rope Climb
Min 2: Max Pistols
Min 3: Max Burpees
Min 4: Max Rest