Congratulations to everyone who competed in the 2022 HWY 40 Throwdown. It was an amazing day, filled with incredible performances from everyone. I’m certain that many great memories were made on Saturday. It was so rewarding to watch everyone give everything they had in every workout that they participated in. Stand Firm CrossFit you guys are awesome.
Thank You too, to everyone that helped make this year’s Throwdown a tremendous success.
WARM-UP:
3 Rounds of
10 Ring Rows, 10 Reverse Hyper, 10 PVC OH Squat
Dynamic Stretch
STRENGTH:
Snatch Pull – (4)3
Snatch High Pull – (3)3
OH Squat – (3)3 2 counts on decent and 1 count hold at the bottom.
Squat Snatch – (2)3
WOD: 2K ROW
For Time:
2000m Row
ICING:
Nordic 10 reps