Friday 3/14/2025

Warm Up

Band Assisted Hamstring Floss x 60-90 seconds per side
youtube.com/watch?v=sIxVKNIC1J0&
Band Assisted Pec Stretch x 60-90 seconds per side
youtube.com/watch?v=nhu9ZYGNvwY&

and then ...

200 Meter Easy Row
Banded Good Mornings x 15 reps
youtube.com/watch?v=bDa5qkChM9Y&
200 Meter Medium Paced Row
Empty Barbell Deadlifts x 10 reps
200 Meter Row @ Medium Paced Row
Barbell Deadlift (light) x 5 reps
200 Meter Row @ Game Paced Row
10 Muscle Cleans

Continue to build in the weight for the deadlift and cleans. Take time to get set up for the workout.

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

For more details go to: games.crossfit.com/workouts/open/2025/3