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A. Every minute on the minute for 8 minutes:

1 power clean, 1 hang squat clean, 1 split jerk

B. Every 2 minutes for 6 rounds:

3 hang power cleans + 9 burpees

Hang power cleans should be at about 75% of 1 RM.


This is just a reminder of the FrostFit competition this coming Saturday, Jan 19th at CrossFit Winnipeg. We will be closed on Saturday, as both Hillary and I will be judges at the competition. If you haven’t seen a CrossFit competition before, come and see what the world of competitive exercising is all about.