CFG - Lacey
1200 - 9 of us
Warm Up
2 min row
2 min stretch
pvc pass throughs
pvc front squat
banded monster walk
banded glute bridge clam shell
cat cow
warm up clean with barbell
Metcon (Weight)
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans (or 10 Dumbbell Hang Squat Cleans)
Note loads successfully lifted and sum them for your total score.
I did the full 300 meter rows in about 1:20 and then took 20 seconds per lift which gave me 1 minute rest between rounds. 8 rounds x 115# + 2 rounds x 125# = 2340#. I felt confident at this weight. If we repeat, I would likely go 5/5 between the two weight.
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