PLAYGROUND – BROWARD CROSSFIT 10-20-15
Warm Up Drill
5 Min Empty BB Drill 45/35
10 Stiff Leg Deadlifts – mid shin
10 Muscle Cleans
10 Front Squats
10 Push Press
10 Back Squats
10 Rear Jerks
Lift
Clean and Jerk (In 5 Minutes find your best 5 x 1 Reps )
Accessory
Pendlay Row (3 x 3 reps )
Met Con #1
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
rest approx 5 mins then
Met Con #2
100 Russian KB Swings for time 70/53 (Rx) 106/70 (Rx+)
Optional Cash Out
100 Meter Prowler Push (OPTIONAL Cash Out )
Dont forget to sign up for this epic event or both at our gym. Go to OPEXFit.com to sign up NOW!
