CrossFit 080919

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

400m Run

20s Wall Sit

8 Push Up to Pike

8 DB Upright Rows

30s Banded Front Rack Distraction/OH Distraction ea. Arm

Weightlifting

In 16 Minutes build up and perform 4 sets of 2 Push Jerk @ 90-95% of 1RM Push Jerk.

(Do not max out. Goal is to not miss any reps at working sets)

Push Jerk (4 x 2 @ 90-95%)

WOD

Metcon (2 Rounds for reps)

3 Min AMRAP:

5 DB/KB Front Squats (50/35#)

5 Pull Ups

5 Burpees

5 Min Rest

3 Min AMRAP:

5 DB/KB Front Squats (50/35#)

5 Pull Ups

5 Burpees

L1: Front Squat 35/20#, Jumping Pull-Ups

Rx: As Written

Rx+: 70/50#, Chest 2 Bars