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15/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

ABC’s Jerk Progression Part 2 (No Measure)

3 rounds of 5

quick split jerk ( recover front – then recover back)

https://youtu.be/7R2Dzv57LTc

Weightlifting

every 2:30

Split Jerk (4×4 88%)

Conditioning

WOD GOAL

you need to go at 100% every round – so that you can get some rest before your back on the bike

Metcon (AMRAP – Reps)

20 AMRAP – teams of 4 (indian file)

— go when bike/erg free —

14/11 Cals Bike/erg

10 jumping lunges

5 burpee’s