Royal Wolf CrossFit – CrossFit Warm-up 20-25 minutes. Long run/row, warmup clean, demo/explain movements and standards, etc Weightlifting EMOM 20 Clean Pull (3×3) High-Hang Clean (3×3) Squat Clean (14×1) Build to heavy single Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 4 HR Pushups 6 Clusters (95/65) 8 Box jump (24/20)https://m.youtube.com/watch?v=plCzO45g9nc

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