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