04142018

CROSSFIT

A. Split Jerk - 3x5 - rest 2 min - moderate weight w/ :02 pause in catch
+
30 Air Squats
50 DU or 1:00 DU work
rest 1:30
x4
+
B1. Half Kneeling Single Arm DB Press - 3x10 - rest 1 min - light weight, focus on ribs down and shoulder extension

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ENDURANCE

Run 800 m

then:

8 Rounds of:

4-6 Pull ups (sub 4 box assist)

6-8 Push ups

12 Squats

then:

Run 800 m

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SPORT

For Time
8 Min Cap
15-10-5
DL @225/155
Bar Facing Burpees
15-10-5
DL @315/225
Bar Facing Burpees
Men w/ 20 lb vest - Women w/ 14 lb vest
+
For Time
20 Synchro MU
Men w/ 20 lb vest - Women w/ 14 lb vest
+
MM and FF Teams
400m Dball Carry - every time ball touches the ground 10 Burpee penalty
120 DB Hang Clean and Jerks @50/35 - change every 30 reps - every time the DB touches the ground 10 burpee penalty