Main – CrossFit
Warm-up
Use components from the WOD and Strength to develop a solid warm-up
Weightlifting
Do a missed component of the 20RM strength, or todays Jerks.
Split Jerk (5 X 3 – stay around 60-70% for all rounds)
Metcon
Calories and Core (5 Rounds for reps)
5 Rounds
2 minutes of row for calories
1 minute of Sit-ups
Rest 2 minutes
RX + = GHD
Record each calorie as a rep, each round for total reps of both
