a) WARM UP:
10 min amrap of:
- 10 burpees
- 10 jumping squats
- 10 sit ups
- 10 empty bar thrusters
b) Partner WOD:
In teams of 2 – 1 person working at a time.
3 Rounds For Time:
- 30 Wall balls (20/14)
- 30 Sumo Deadlift High Pull (75/55)
- 30 Box Jumps (24/20)
- 30 Push Press (75/55)
- 30 Cal Row
- 30 Push ups
- 20 Front Squat (75/55)
Oly Class:
Saturday –
| Push Jerk +Split Jerk – 1+1 | 70% of 1RM Split Jerk | ||
| 5 sets @ 70% | |||
| Clean Pull + Hang Clean – 1+1 | 70% of 1RM Clean | ||
| 5 sets @ 70% | |||
Sunday – not happening due to the Open heats
CrossFit and Personal Training 