Friday the 3rd

Split-Jerk

I.

Every 2 minutes (10 minutes, 5 sets)

Split Jerk

3 reps @ 70%

II.

Every 2 minutes (8 minutes, 4 sets)

Deadlift

Set 1:  8 reps @ 50%
Set 2:  6 reps @ 60%
Set 3:  4 reps @ 70%
Set 4:  2 reps @ 80%

III.
Every 90 seconds (12 minutes, 8 sets):

Deadlift

3 reps @ 65%

(Reset the barbell every time on the floor…do not perform these touch and go.)

IV.
21,15,9
Handstand Push-Ups
Burpee Box Jumps (24″)

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Filed under crossfit, fitness, Oly, strength & conditioning, WOD

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