CrossFit – Thu, Oct 2
Warm up – Thursday (AMRAP – Reps)
Banded 7s
-into-
8:00 AMRAP
30-second Row
6 Roll and Reach
3 Broad Jump + Vertical Jumps
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
Split Jerk (Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed)
Focus: Foot position, posture, bar speed)
Metcon – Thursday (AMRAP – Reps)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
RX+
10 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-