Family 18.2

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CrossFit Cirencester – Family WOD

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Warm-up

2 minute row

Then 1 rounds of

10 PVC Shoulder pass- 10 High Mountain Climbers.

5 Barbell dead lifts- 10 Alternating heel toe grabs.

5 Barbell hang cleans-10 alternating Sampson stretch

5 Barbell front squats-10 Quad grabs

5 barbell STOH – Downward/Upward dogs 5X

Warm-up

Prep the max clean to 65% 75% of 1rm/ Practice bar facing burpees between practice lifts.

Warm-up dumbell squats to wod weight.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

and

Workout 18.2a

Then 18.2b

1-rep-max clean

Clean (in remaining time 1RM Clean)

Recovery & equipment clean up

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