CrossFit
Strength
Split Jerk [Video]
Take 15 minutes to find a heavy 1rep Split Jerk.
Conditioning
5 Rounds For Time:
• Run 200 meters
• 12 Alternating Dumbbell Snatch (#50/35 Rx; #70/50 Rx+)
• 12 Box Facing Burpee Box Jump Overs
Optional Midline Work
3-5 Sets Not For Time:
• 15 Second Parallette L-Sit Holds
• 12 Back Extensions
• 12 Ring Dips
• 9 Ski Erg Calories
Bootcamp
28 min AMRAP
P1: 250 Row
P2: Burpee rope slams
P3: V-ups
P4: Slam balls
Cash out:
3 rounds :45 on, :15 transition
P1: Weighted planks
P2: Wall sits- weighted
