Main – CrossFit
Warm-up
Fun Warm-up 1 (No Measure)
400m Row/Run
Samson Stretch 1/2
Inch Worm 1/2
Burpee Broad Jump
25 Jumping Jacks
1,2,3,4,5 Wide Feet Pushups
25 Situps
Weightlifting
You will perform 4 sets of 2 push press followed immediately by 1 push jerk.
Record the push press as your heaviest 1 X 2. Record your push jerk as the heaviest 1 X 3. You record all 3 of the lifts for the jerk, because the jerk is an easier movement than the press. Make sense? Just do it!
Push Press (4 X 2)
Push Jerk (4 X 1)
Metcon
12 minute AMRAP row, S2O, Rock (AMRAP – Rounds and Reps)
12 Minute AMRAP
Row 200M
7 Shoulder to Overhead (95#/65#)
14 Hollow Rocks
Count the 200M Row as 1 rep per meter for the last round.
Cash Out
Metcon (Time)
Burpee wall ball chest pass X 30
20#/14#
Holding the wall ball, do a burpee to the ball, then get up and pass the ball off a wall to yourself. Catch the ball and burpee again.
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