February 28, 2019
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CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
5 Minutes Mobility
Then,
2 Rounds
10 Groiners (Stepped Out Mountain Climber)
10 DB RDL’s
10 DB Hang Squat Cleans
10 Kips On Rig
:30sec Bike
Then, With Empty Bar
10 Back Rack Elbow Pumps
10 Front Rack Elbow Pumps
5 Stiff Leg Deadlifts
5 Front Squats
5 High Hang Squat Cleans
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.