CrossFit – Wed, Feb 21
REGISTER FOR THE CROSSFIT OPEN!
 games.crossfit.com
 games.crossfit.com
Warm-up
Warm Up
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang DB Clean and Jerks (light)
5 Up Downs to Seal Pose
5 Knees to Elbows
-into-
Back Squats (empty bar to build)
SWOD
Back Squat (8×3)
WOD
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
*Target: 6+ rounds
8:00 EMOM
5 Back Squats @67.5% of Heavy Single
*All sets same weight