CROSSFIT 190410

1. Warm Up + Mobility

3 rounds:

  • 300m Row

  • 10 Sit-ups

  • 10 Push-ups

Then:

  • 1 min Front Rack Stretch

2. Skill 1

Split Jerk

5 sets x 3 reps:

  • Sets #1+2 - 70%

  • Set #3 - 75%

  • Set #4 - 80%

  • Set #5 - 85%

* All taken from the rack, rest no more than 2 mins

3. Skill 2

Push Press

4 Sets x 6 Reps:

  • Set #1 - 70%

  • Set #2 - 72%

  • Set #3 - 74%

  • Set #4 - 76%

* All taken from the rack, rest no more than 2 mins

4. WOD

“Rear End”

AMRAP 15:

  • 60 DUs / 90 SUs

  • 45 Air Squats

  • 20 Scaled Burpees

  • 10 Push Jerks (61/43)