CF Games Event #3

1. WARM UP

- Foam: Adductor, Lats
- T-Ball: 1st Rib
- PVC: Pass Through, Elbow/Shoulder Ext. Rotation

Dynamic Warm Up
- Run 1000m

2. SKILL & DRILL
A. 3 Rounds for form:
- Ring/Parallette Pushup, max reps unbroken (max. 20)
- Kipping Swing, accumulate 30 seconds

3. STRENGTH

- Hang Power Clean, 12x2 on the minute @ 70% of 1RM

4. WOD - CF Games Event #3
for time:
- Rope Climb, 5 ascents
- Clean and Jerk (145#/115#), 5 reps
- Rope Climb, 4 ascents
- Clean and Jerk (165#/125#), 4 reps
- Rope Climb, 3 ascents
- Clean and Jerk (185#/135#), 3 reps
- Rope Climb, 2 ascents
- Clean and Jerk (205#/145#), 2 reps
- Rope Climb, 1 ascent
- Clean and Jerk (225#/155#), 1 rep

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