7/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m run

10 empty bar jefferson curls

10 hang power cleans

10 push jerks

Double-Unders (10 minute work DU (coaches work progressions))

if you’re efficient on DU work on triple unders or gymnastics skill of choice

Metcon (Time)

**perform outdoors, weather permitting**

1 round

100 double unders / 200 singles

16 deadlifts (155/105)

16 hang power cleans

16 push jerks

2 rounds

50 double unders / 100 singles

8 deadlifts (155/105)

8 hang power cleans

8 push jerks

4 rounds

25 double unders / 50 singles

4 deadlifts (155/105)

4 hang power cleans

4 push jerks

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