Warm-up:
2 rounds of:
200m Run
BBWU4C
Dynamic Strength
Strength:
Squat Clean
5 (3)3 (2)2
WOD: T-BONED
For Time:
Buy-in: 12 Squat Clean 155/115
5 Rounds
200m Run
15 Pull-ups
Cash-out: 12 Squat Clean 155/115
Run the 200m. course around the building out front.
Icing:
2 min Deadhang
2 min Saddle
We would like to encourage everyone to sign-up for class using the MindBody App, or by clicking on the blue kettlebell on the Home Page of the Stand Firm CrossFit website. If your membership is current or you have visits remaining on a punch card you should be able to sign-up. We are getting busy so it is a good idea to sign-up so you don’t get closed out of a class because of numbers. Click HERE to get to the blue kettlebell.
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