Warm Up
8 Rounds
8 Pause Squats
4 Reverse Hand Spider Lunges
8 Alt Bird Dogs
4 Plank to Squat
2 Minutes Death Stretch/ side (1:00 low/1:00 high)
Prep (15 Minutes)
1×2 Hang Hi Pull+ 2 Power Cleans+ 2 Front Squats (bar only)
2×2 Hang Hi Pull+ 2 Power Cleans (from floor)+ 4 DB Front Squats (light)
2×2 Cleans (working up)
2×1 Clean (working up)
Met Con
In 12 Minutes:
1-2-3-4-5-6-7-8-9-10 Reps of:
DB Squats
Bar Facing Burpees
In remaining time: establish a 1 rep Clean
In additional 8 Minutes: 1 Clean on the minute at ~80% heaviest lifted in 12 minute window*
*Clean Scaling Option: if unable to establish a clean in 12 minutes, use first 4 minutes of second block to set max lift, then 4 sets of 1 on the minute at 80%
Reminder:
CrossFit Open 18.2 – Friday Night Lights @ H Street Location (6:30 PM Class Cancelled);
Saturday @ U Street Location
