Congratulations to these Stand Firm CrossFit athletes who have qualified for the CrossFit Games Quarterfinals.
WARM-UP:
2 Rounds of 15/10 Cal Swim followed by Clean Warm-up
Dynamic Stretch
STRENGTH:
3 Position Squat Clean
2 Reps EMOM for 5 min.
1 Reps EMOM for 5 min.
WOD: TWIN TOWNES
16 min. AMRAP
w/ Partner
10 Syncro Medball Cleans 20/14
20 T2B (UGO IGO) Break-up as needed.
30 Calorie Bike (UGO IGO) Break-up as needed.
T2B and Bike can happen at the same time.
ICING:
KOT – Reverse Nordic 20 Reps