EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push 20 HSPU 25 Hang Cleans 135/93 30/20 Cal Assault Bike or Row The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348    Read More