150127


Main – CrossFit

Weightlifting

Back Squat (5 Sets of 4)



All over 75%, building.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Wall Balls (20/14lbs to 10′)

10 Pull Ups

30 Double Unders

RX+ For C2B Pull Ups

Extra

Push Press + Split Jerk (Complex)



Each set starts from the ground – perform a clean.

Then perform 1 push press + 1 split jerk for a set of 3.

Goal is to focus on driving UP on the split jerk.

NOTE: These are “touch and go” reps. As soon as you lower the weight down from the push press, rebound up into the split jerk.

L-Sit (Accumulate 2 Minutes)

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