Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Hips to Wall
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Hang Squat Clean (25 Min)
Prep:
2×2 Hang Hi Pull + 2 Hang Power Cleans + 4 Front Squats
2×1 Hang Hi Pull + 1 Hang Power Cleans + 1 Hang Squat Cleans
Work: Hang Squat Clean 2-2-1-1-1
Met Con
3 Rounds
AMRAP 2 Minutes
6 Bastards
9 Front Squats (M:185/165/135/95, W:123/113/93/63)
Reminder:
Lift Off Competition – hosted by CFDC and DCW
Saturday, April 21st from 2pm to 4:30pm @ U Street Location
E-mail Emily at emily@crossfitdc.com to sign up and for more information
