February 20, 2020

CrossFit

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5 Tempo 3311 KB Goblet Squats
1 From Hang Clean Complex (Build)

Strength: Hang Squat Cleans
Build to a Heavy 5

WOD:
5rds
20 Wall Balls
10 Hang Pw. Cleans (135/95)
*Compare: 2.25.19*
**Pick weight for HPC for no more than 2 sets**

QuickFit

Warm Up:
2rds
10m Duck Walk
5 Tempo 3311 KB Goblet Squats
10 AKBS

WOD:
14min AMRAP
20 Wall Balls
20 KBS – American (53/35)

Barbell
Landmine Rows Pyramid (5), drop set MR
Dumbbell Pullover 5×12 (Build)
Quarter Back Squats 5×15 (Straight)
Superset x5
A) 12 Ring Rows (Challenging)
B) 10 Seated DB Shoulder Press (Light)
Accumulate 100 Sprinter Crunches