Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Barbell Strict Press or DBL DB Strict Press

10 Tall Jumps

Review complex while Bootcamp begins,

5 Rounds for Time:

20 Squat Jumps

100m Run

1:00 Plank

– Rest :30 Seconds Between Sets –

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of…

2 Push Jerk + 1 Split Jerk*

*Bar can come from the rack or floor.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

12 Push Jerks (155/105)|(115/75) or 12 DBL DB Push Press (35/25)

(Score is Time)