| Warmup-start this at 15:00 past Spend 10:00 going through the burgener clean warmup and warming up your power cleans and burpee box jumps |
| CrossFit Workout-start this at 30:00 past 15:00 AMRAP 5 Power Cleans 95/65 10 burpee box jumps 24/20 20/15 cal bike :30 plank |
| Cooldown- start this at 50:00 past 3:00 easy bike, then 1:00 of 90/90 breathing |
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