Fri, Mar 22, 2019

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Warm-up • 300 m Row 5 rounds: • 5 Dumbbell Hang Power Cleans 20/10# • 5 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Back Squat • 3 sets of 3 reps, work up to 80% of 1RM Deadlifts • 3 sets of 3 reps, work up to 80% of 1RM Conditioning CrossFit Open 19.5 33-27-21-15-9 reps for time: • Thrusters 95/65# • Chest-to-bar Pull-ups Time cap: 20 minutes