HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

Clean warm up (No Measure)

4 muscle cleans

4 front squats

4 above knee hang power cleans

4 front squats

4 below the knee squat cleans

4 front squats


20 min to establish

Find 1RM Clean (power or full)


Power Clean

2019 C4D3 (AMRAP – Reps)

AMRAP 4 Minutes x 3

Row 500m/400m

12 Deadlifts 225/155lbs 205/125

Max strict pull ups RX- pull ups in remaining time

Rest 2:00

try to choose the deadlift weight that will give you maybe 40 seconds for at least the first round