Events for December 2022

The 2016 CrossFit Games Open at CrossFit DC – Part 2
January 26, 2016
ANOTHER Schedule Adjustment (UPDATED)
January 27, 2016

IMG_1045

Warm-Up
3 Rounds of
10 Reverse Hand Position Spider Lunges
10 Dead Bugs
10 Alt Samson Lunges
10 Squats

then,

1 Min Band Super Front Rack/side
1 Min Death stretch/side

Team Met-Con
Prep:
1 x 6 RDL + 2 Hang Hi Pull + 2 Hang Power Clean + 6 Alt Front Rack Lunges (3/side)
3 x 4 Deadlifts + 2 Hang Power Cleans + 4 Alt Front Rack Lunges (2/side)

Work (30 min cap):
5 rounds each of
8 Deadlifts
4 Hang Power Cleans
8 Alt FR Lunges
16 Step Ups

– 3 people to a bar. Complete one Round, then rest while partners go.
– Weight Options:
M @ 155/135/95/75
W @ 113/93/63/45

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