Wednesday 05/11/2016

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Stay Strong CrossFit – CrossFit

Warm-up

3 rounds

15 Cal Row

10 Pass Thrus

5 Tall Jerks

5 MU Transitions

10 Kipping Swings

15 Air Squats

Weightlifting

Pause Jerk + Jerk (6 x 1 E2M (Every 2 Minutes))

Aim to complete @ 70%

*Pause in split of first Jerk

WOD

Metcon (3 Rounds for reps)

3 RD’s

1:00min On : 30sec Off

-Toes 2 Bar

-Burpee Box Jumps

-Pistols

-Ring MU

L1( Knees 2 Elbow, Box Step Downs, Ring Dips)