CrossFit – Fri, Feb 10
warm up – Friday
12, 9, 6, 3:
Skater jumps
Burpees
Skater jumps
Burpees
Split Jerk (4 working sets:
5 split jerks
*increase weight each set)
5 split jerks
*increase weight each set)
Metcon -Friday (Time)
3 Rounds For Time:
400m Run
15 Single DB box step overs
OH Swings
400m Run
15 Single DB box step overs
OH Swings
Round 1- 40 swings @ 12/16kg
Round 2- 30 swings @ 16/24kg
7 / 10
Round 3- 20 swings @ 24/32kg
ADV Option:
Rep scheme on swings 50, 35, 20