Main – CrossFit
Warm Up #2 (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine
Weightlifting
Hang Power Clean (5-5-5-5)
Power Clean (2 Rds of max rep power cleans in 60 sec. Rest )
*Use the weight you finished with on the HPC.
Metcon
Metcon (AMRAP – Rounds)
12 Min AMRAP
10 x Russian Triangle (45#/25)
12 x Kettlebell Swing (54#/35#)
14 x Goblet Squats