As July draws to a close, the focus at Crossfit HG3 is a cheeky little barbell complex. Following that, a patner workout which sees rowing, lunging and moving dumbells overhead. Enjoy!
A) extended warm up
B) Barbell Complex
1 hang power clean
1 front squat
1 shoulder to overhead
Within 10mins find max, then pull back aprx 10% then 4x1 omem
12 min For distance
1 partner rows while the other OH lunges 1Om, 20 dumbell G2OH, OH lunges 10m
Then swap over.
Your score is the distance rowed.