2700 Garden Road – CrossFit
Workout – Weightlifting
Please use the platforms for weights over 95lbs
Bear Complex (Every 90 seconds for 7 rounds, increasing load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Squat clean to a thruster to the back rack is acceptable for the Power Clean to Front Squat to Press
Workout – For Time
Metcon (Time)
Complete 5 rounds of the following for time
10x Wall Balls
10x Pull-ups
Mobility
1. Monster Quad – 2 mins per side
2. Ball smash inside the knee – 1 min per side
3. Roll out outside of the hips – 1 min per side
4. Ball smash hamstrings on box – 1 min per side
5. Banded Bowler – 1 min per side