Benchmark Day 3

Announcements

Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Inside Quad, Calfs, Scaps, Delts, Lats

Activation: 1×10 Banded lat pull down deadbug

Barbell Warm-up (Clean) (No Measure)

*All with the Clean grip

10 Good mornings

10 Shrugs

10 Shrugs + High pulls

10 Muscle Clean

10 Front Squat

10 Press

3RM Squat Clean (Total Weight)

Squat Clean (1 Rep Max)

3RM Squat Snatch (Total Weight)

Snatch (1 Rep Max)

10 Min Prisoner Step Test (AMRAP – Reps)

Everyone on a 20″ box. Hands Behind your head. Place a foot on the box, step up fully meeting the other foot on the box. Step down and repeat.