GROUP PREP
3 min cardio
10 Front Squat w/ Plate
10 Thrusters w/ Plate
10 Halos w/ Plate
10 Sit-ups w/ Plate
10 OH Lunges w/ plate
Barbell Warmup + Hand Clean + Power Clean
STRENGTH
EMOM x 10
1 Deadlift + 1 Hang Clean + 1 Power Clean
*Use this time to work up to your workout weight, or slightly above your workout weight. Focus today on perfect form, rather than heavy weight.
WOD
OPEN WOD 14.4
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135/95)
20 Ring Muscle-Ups
MOBILITY
Banded Shoulder Distraction
3 Position Hamstring Stretch
CrossFit Reserve 