Blog

Friday 31Jan14

Fitness

A. Jerk Work for 10 Minutes

B. Pull Ups 3xME, rest 2 mins

C. 20 Min AMRAP:

5 DL (185/135)

10 Hang Knee Raises

20 WBS (20/14)

–rest 2 mins–

*No New Sets After 20 Mins

 

D. Plank Walkouts EMOM x6 mins, 3 reps

 

 

Performance

A. Jerk Work for 15 Minutes (form and add weight)

B. 7 Min AMRAP:

10 Burpees

20 DUs

5 Power Cleans (135/95)

–rest 3 mins

7 Min AMRAP:

10 Thrusters (95/65)

10 Pull Ups

20 DUs

—rest 3 mins–

7 Min AMRAP:

10 Burpees

10 T2B

5 Squat Cleans (115/80)

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource