2700 Garden Road – CrossFit
Workout
Every 90 seconds for 9 rounds complete the following at 60-65% of your 1 rep max
Clean from the following positions
Hips / High Hang / Pockets / Power Position
Hang Position
Mid-shin / Floor
And Jerk
Workout
Metcon (Time)
Complete the following for time
1000m row
50x box jumps (24″/20″)
30 Overhead Squats (95/65)
Mobility
1. Cat Cow stretch – 2 mins
2. Roll out the lower back – 2 mins
3. Roll out the upper back – 2 mins
4. Calf stretch – 2 mins per side
5. Banded Fwd bend Hamstring stretch – 2 mins per side