Main – CrossFit
Warm-up
Burgener Clean Warm-Up (No Measure)
1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean
Weightlifting
Clean (20 Minutes to find a 1RM)
Metcon
Each row will be done in heats. Rest while other heats are rowing.
100m Row (Time)
100m Row
500m Row (Time)
Max Effort 500m Row
1000m Row (Time)
Max Effort 1000m Row
Buy-Out
Warm-up (No Measure)
2 minute squat hold
2 minute hang from bar or rings