Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Sink Mobilization, Posterior Chain Floss, Sampson (20 sec. ea.)
Strength & Skill
1a: High-Hang Clean ([7.5.3] 5-5-3-3-2-2)
1b: Keg – Ground to Overhead (5-5-5-5-5)
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Cash Out
Slow Banded Air Squats (40)
Follow the squat pattern for Low Bar Back Squats. Focus on knees driving out against the band throughout the whole movement.