CrossFit – Wed, Jul 2
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
30-secondJump Rope
5 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
Clean and Jerk (Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%))
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%))
Accessory (AMRAP – Reps)
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-