FRIDAY | 04.24.2020

"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

• 5 roll over V-sit

• 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.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX