Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
5 narrow grip rig raises
10 beat swings
10 Clean Grip RDLs
5 Clean Grip High Pulls
5 Muscle Cleans
5 Front Squats
5 Jerks
Weightlifting
15-20 minutes to work on:
Power Clean + Hang Power Clean + Front Squat + Jerk
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
