1. Primer
Bike 5:00
Warm up to 75% Squat Clean
3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
5. Strength
Overhead Squat
3-3-3-3-3
6. Conditioning
For Time:
30 Shuttle Runs (50′)
15 Muscle Ups
20 Shuttle Runs
10 Muscle Ups
10 Shuttle Runs
5 Muscle Ups
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