ANTI-GRAVITY!!!
WARM-UP:
Row 5 min.
2 Rounds of Clean Warm-up
Dynamic Stretch
STRENGTH:
15 min. to prepare for your 1RM C&J in the workout.
Leave your bar loaded with your 1st attempt weight.
WOD: AGSF 22.5 & 22.6
Part 1
For Total Wallball Reps
On the 2 min.
25-30-35-40-45-50-55 keep going if you can!!
You cannot start the next set of numbers until the clock sounds at the 2 min.
20/14 to 11ft./10ft. (11ft is 1/2 way up the letters above the RED LINE)
Part 2
At the 2 min mark when you cannot keep up with the clock you have 5 min. to complete a 1 Rep Max Clean and Jerk
You can have your weights preloaded for the C&J.
ICING:
Couch Stretch 2 min. each side.
If you like to play miniature golf we have the event for you. Eagles Nest Wilderness Ranch is hosting a fundraiser in Grand Lake, Saturday June 11th. Stand Firm CrossFit is a sponsor and we are going to sponsor 2 teams, (10 players). If you want to be part of the action sign-up on the Whiteboard in the front room. If you want to put your own team together you can do that too. See Cal, Tami or Marcia House for more details. There is more information posted in the gym.