CrossFit Cambridge – CrossFit


Push Jerk (5 Sets of 3)

Barbell Row (5 Sets of 8-10)

Stay on the lighter side and ensure you’re using proper form. No “bouncing” the weight. These will be performed with a pronated grip (same width as your clean).

Barbell is in the “hang” position to start. Perform a straight legged deadlift with softer knees than usual. Keep that position, and use your upper body to pull the bar to your belly button. Light contact should be made each rep.

Keep your back neutral (flat), posterior chain engaged, and pull.

Alternate these with your push jerks.


Metcon (Time)

5 Rounds for Completion:

15 Russian KB Swings (24/16kg)

15 Step Ups (24/20″)

*EMOM 5 Burpees (starting at 0:00)

20 minute cap. This workout is meant to be lighter and lower intensity in preparation for Friday!

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