141210


Main – CrossFit

Weightlifting

Split Jerk (Build to a heavy single in 15 minutes)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


Ladies’ weights are …

14lb to 10′ for Wall Balls

55lbs for the SDHP and Push Press

20″ for Box Jumps

We haven’t done this one in a while. One minute at each station, as soon as the minute is up, the next minute starts for the next station so you’ll have to factor in transition time as well.

You will receive a full minute of rest after all five stations.

Movements are on the lighter side … ensure you hit the standards. Box jumps are low (for guys) ensure you stand up on the box before jumping off.

Extra

Clean (Heavy double)

Skin-The-Cat (10 Minute EMOM of 3)

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