Fri Jan 16

Train/Move
”CrossFit Open 18.2 + 18.2a”
For Time (12 Min Cap): 1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats @ 50/35
Bar-Facing Burpees

THEN:
1 Rep-Max Clean in time remaining

Warm-up
3 Min Echo Bike
Banded Hip Routine (10 steps each)
Banded Air Squats
Banded Glute Bridges
Banded Clamshells
THEN, 2 Sets:
5 Deadlift
5 Power Clean
5 Front Squat
5 Squat Clean

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Warm-up: a bit longer warm-up because of the intensity required for our shorter metcon today. Take the time to feel prepared for sprint-y workout followed by a heavy lift

Train/Move: Reduce the reps of the double dumbbell front squats and BF burpees in order to complete the work under 8 minutes. Once you’re done, you’re aiming to take 2-3 attempts at finding a 1RM clean