4/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (3-2-2-1-1… find 1RM in 15 minutes)

Metcon (Time)

3 rounds – 12 minute cap

6 box jumps (24/20″) Rx+ (30″/24″)

12 jerks (115/75) Rx+ (155/105)

24 wall ball (20/14)

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