CrossFit – Tue, Sep 1
Warm Up (Checkmark)
5 Min AMRAP
10 Kettlebell Swings
10 Bench Dips
10 Banded Open ups
200m Row
Jerk Work (Weight)
5 Sets
Every 1:30
1 Push Press + 2 Push Jerks + 3 Split jerks – 85% Push Press
Immediately follow by
3 Sets
Every 1:30
5 Behind the neck Press- Snatch Grip- 60%
METCON (Time)
For Time:
30-20-10
-Front Squats 75/55 lbs
– Lateral Burpees Over Bar
-Front Rack Walking Lunges 75/55 lbs
-Push-ups
-Swings 53/35 lbs
-AbMat Sit-ups
-Shoulder-to-Overheads 75/55 lbs
Finish each round with:
400 m Run
Goal: 25 min,
Time Cap: 30 min.