Warm Up
3 Rounds
12 Squats* (Pause/standard/jumping)
6 Rev Hand spider Lunges
12 Alt Dead Bugs
6 Squat to Bootstrappers
1:30 Death stretch/side (:45 low/:45 high)
Strength
Front Squat (25 min)
Prep: 1×10 w/bar, 3×5 working up
Work: 3-3-2-2-2 working up
Partner Met Con*
40 Front Squats (M:95/65, W: 63/45)
20 Hang Power Cleans
30 Front Squats (M:95/65, W: 63/45)
15 Hang Power Cleans
20 Front Squats (M:95/65, W: 63/45)
10 Hang Power Cleans
10 Front Squats (M:95/65, W: 63/45)
5 Hang Power Cleans
*Partners may split up reps at will
Upcoming Event:
– CrossFit DC Ugly Sweater Holiday Potluck Party, 12/16, 6PM to 10PM @ H Street Location
Reminder:
– 12/16 & 12/17 U Street Location will be CLOSED for USAW Certification
