CROSSFIT 190417

1. Warm Up + Mobility

2 Rounds:

  • 300M Row

  • 15s Hollow Hold

  • 15 Pushups

  • 15s Hollow Hold

2. Skill 1

Split Jerk

5 Sets of 3 Reps:

  • Sets #1~2: 70%

  • Set #3: 78%

  • Set #4: 85%

  • Set #5: 90%

* Rest no more than 2 mins, all taken from the rack

3. Skill 2

Push Press

4 Sets of 6 Reps:

  • Set #1: 73%

  • Set #2: 75%

  • Set #3: 77%

  • Set #4: 79%

* Rest no more than 2 mins, all taken from the rack

4. WOD

“Heartbreak Kid”

3RFT (15min cap):

  • 10 Front Squats (61/43)

  • 20 Pull-ups

  • 50 DUs