The Open at CrossFit DC
February 22, 2018
The Open 2018: To Register or Not to Register…
February 22, 2018

Warm Up
3 Rounds
4 Hanging Scap Retractions
8 Spider Lunges
4 Alt T Push Ups
8 Alt Samson Lunges
4 Plank to Squat

Prep:
2×3-5 Kip Swings+ 3 DB Hang Clean & Jerk/side (light/working weight)
1×3 Toes to Bar (or scaled option)

Met Con
AMRAP 20 Minutes
8 Toes to Bar
10 DB Hang Power Clean & Jerk (5/side)*
12 Burpees

Mobility
1 Min Band OH Stretch/side
1 Mom Band Trap Stretch/side
2×1 Min Bretzel Stretch/side

*DB Hang Power Clean & Jerk Weight Options:
M: 55/45/35
W: 30/25/15

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