Basics Skillwork: Medicine Ball Squat Cleans
Level 1/2: Clean 5-5-5 (Catch the weight in a FULL squat. Work with lower weight. This is more about working on your full squat clean mechanics versus going high weight. Work on powerfully popping open the hip, fully diving under the weight and catching it in the full rack position.)

WOD
All Levels
“Angie plus”
Row 2k
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete each exercise before moving on to the next one.

Remember that our levels are about skill versus fitness. We account for fitness by scaling the workouts. If you are new to CrossFit (i.e. less than 2 weeks), then do 50% of the indicated amount. Others – consider scaling as needed by doing less # of reps per exercise.