CrossFit – Fri, Oct 2
Power Clean & Jerk (1.1.1.1 Every 3:00 x 3 Sets)
(Push Jerk, Power Jerk or Split Jerk)
Metcon (AMRAP – Rounds & Reps)
AMRAPx9:00
3 Lateral Burpees Over Bar
3 Pull-ups (ADV: chest to Bar)
3 Shoulder to Overhead (95/65, ADV:135/95)
*Add 3 reps to all 3 movements each round
Coach’s Notes: do 1 rep every 12 seconds during each set for 4 reps. Start at 75% and build to 8/10RPE.