1. Strength In 15:00, complete:
Deadlifts
5 x 5 (all heavy working sets)
2. Fitness
DB "CrossFit Games Open 13.4"
7:00 AMRAP:
3 Double DB Clean & Jerk (22.5/15kg)
3 Toes To Bar
6/6, 9/9, 12/12 ...
*Add 3 reps each round
3. Finisher
Good Mornings
3 x 20 (Light Bar, controlled reps)
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5