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 and jerk warm up (No Measure)

2 rounds of following complex:

4 tall muscle cleans

4 front squats

3 power cleans from above the knee

3 front squats

2 full cleans from below the knee

5 strict press

4 push press

3 push jerks

2 split jerks


Find 1RM Clean Complex

Squat Clean + Front Squat + Jerk

clean + Front squat + jerk

Cycle 2 D2 2019 (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Deadlifts 225/155lbs 185/125

Bike 10/6 Calories

This is intended to be pushing pace and intensity during the whole workout. Goal is unbroken on all deadlifts. If all bikes fill use the rowers, and put in comments what machine you used.