"slow is smooth and smooth is fast." - Navy Seal Motto
REGISTER TODAY AT GAMES.CROSSFIT.COM
SUPPORT YOUR LOCAL BOX FUNDRAISER
GET YOUR SCORES IN TODAY!
WARMUP:
1MIN samson stretch with overhead squat and side-to-side twists
400m run ~OR~ 500m row ~OR~ 1k bike
10ea lying leg swing
10ea lying leg crossover
10 spiderman
10ea knee push away
2 x 30 high knees + 30 buttkickers
2 x 5 ea. muscle clean + bent over row + front squat + strict press
Burgener warm-up (9mins)
4 ROUNDS:
1 BIG Clean Complex* 135/95
400m run
(BIG: high hang squat clean + hang squat clean + full squat clean + push press high hang squat clean + hang squat clean + full squat clean + push jerk + high hang squat clean + hang squat clean + full squat clean + split jerk)
- POST YOUR RESULTS TO COMMENTS.
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