CrossFit – Thu, Jan 9

Warm-up

400 m Run

2x

20 sec PVC good morning

10 sec rest

20 sec jump on & off plate

10 sec rest

20 Sec PVC Push Jerk

EMOM

2 SDLHP

2 Thrusters

2 Push Jerks

Push Jerk (Weight)

4×6 record heaviest

Metcon (Time)

For time

50/40 Row/Bike/ski

50 Sit Ups

50 Push Ups

50 Air Squats

200 M run

10 Thrusters 95/65 (rx+ 135/95)

10 SDLHP

10 thrusters

10 SDLHP

20 Min CAP

Cooldown

3 POS scorpion

kneeling wrist

couch