CrossFit – Sat, Dec 28

Warm-up

Assault Bike Wars – 2x each person

10 each PVC:

Pass Thru

Good Mornings

Round the world

OHS

Skill Work

5 Minutes of Split Jerk Technique work with coach

EMOM

3 min EMOM

3 Power Cleans

3 Good Morning

3 Behind the neck press

1 Split Jerk

Split Jerk (3×5 75-85%)
Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

10 Burpee Box Jumps 24/20″

15/12 Cal Row or C2 bike

15 Wall Balls 20/14

10 Toes To Bar

Cooldown

Couch

Doorway

Calf

*if tight, use lacrosse ball on knots