Crossfitsv final2
Every 2 mins for 12 mins: Strict Pull-ups and Push Jerks

Every 2 mins for 12 mins do: 8/8 Strict Pull-ups Push Jerk, 155/105 lbs

The score is as many push jerks in the remaining time after the 8 strict pull-ups. Go for you can consecutively push jerk 5 times.

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Alt EMOM 8 mins: Ring Rows and Handstand Push-ups

Every 1 min for 8 mins, alternating between: 10/10 Ring Rows 10/10 Handstand Push-ups

Rest 5 minutes and complete this EMOM.

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Warm Up:

***3 way hip stretch*** x 3 3 rounds: --20 hops on plate --10 ***banded good morning*** --3 kip swing + 1 pull-up + 3 kip swing --10 air squat

Nicholas

4 rounds for time of: 90 Double Unders 28 Wall Balls, 20/14 lbs 12 Bar Muscle-ups 11 Power Cleans, 155/105 lbs

--Goal: sub 25 mins

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Garage Version:

4 RFT: Double Unders, Wall Balls, Bar Muscle-ups and Dumbbell Power Cleans

4 rounds for time of: 90 Double Unders 28 Wall Balls, 20/14 lbs 12 Bar Muscle-ups 11 Dumbbell Power Cleans, 65/45 lbs

--Goal: sub 25 mins

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Post Workout:

Icon ***shoulder maintenance*** or crossover symmetry


Gym Activity

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