Open Gym Strength and Conditioning – CrossFit

Warm-up

1. Movement Prep/Activation

1 Sets

10 Inchworm w/Push Up

:30 Wall Facing Handstand Hold

1 Wall Walk

“Great Scott!” (Time)

Partner Throwdown Friday!

For time:

60 Front Squats (135/95)

20 Wall Walks

48 Front Squats (135/95)

16 Wall Walks

36 Front Squats (135/95)

12 Wall Walks

24 Front Squats (135/95)

8 Wall Walks

12 Front Squats (135/95)

4 Wall Walks

Clean Pull + Clean + Push Jerk + Split Jerk 6-6-6-4-4 (Weight)

*Do a set every 2 minutes.

*Preferably not cycled. Reset between clean pulls & cleans.

**As the weight gets heavier, you will eliminate the additional clean pull + clean