We are almost to our goal but I know several members still need to register! Trust me you do not want to miss out on all the fun. Regardless of level you will not be sorry that you signed up!!

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REGISTER HERE!! CROSSFIT GAMES REGISTRATION

WARM UP:

500 M. Row

25 Thrusters (45/35/15)

15 Strict Pull Ups

Then:

Mobilize

SKILL:

3 x 60 Sec Weighted Planks

LIFT:

20 Rep Front Squat

*Start around 55-60% of your 1RM and GO!

WOD:

“BARBELL”

20 Min. AMRAP (With a Partner)

1 Squat Clean (205/145) (185/125) (115/75) (95/65)

2 Squat Clean

3 Squat Clean

4 Squat Clean

5 Squat Clean

*Example – you do one squat clean, your partner does one squat clean. You complete 2 reps, you partner does 2 reps.  Continue through to the fives.  ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND.  Start round two by having both athletes completing 1 rep and continue again.

POST WOD:

Mobilize and Stretch

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