10.29.19 – Team Tuesday

by | Oct 27, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Thoracic Spine, Psoas, Hip Flexor/Hamstring banded stretch (green band)

Activation: 1×10/10 Bent knee fire hydrant

Warm-up

2x

100m Row

10 Barbell Front Squats

6 Barbell Press

THEN

Warm up to the Power Clean weight

Metcon (AMRAP – Rounds)

30min AMRAP
With a partner

1 partner works at a time – split the work as needed:

1,000m row

50 Wall Balls (20/14)

25 Power Clean (185/125)