Main – CrossFit Group
Warm-up
– 500m Row
– 10 Inch Worms
2 x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
A1: Clean Grip Deadlift (1.1.1.1 x 4)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
A2: Hang Power Clean (1.1.1.1 x 4)
Rest 2:00
B: Metcon (Time)
21-18-15-12-9-6 Reps:
– Slam Ball (20#/30#)
– HR Pushup