Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

Pressing (No Measure)

3 sets of 5; press, push press and push jerk with bar only

Weightlifting

Split Jerk (Work to heavy single)

Metcon

Metcon (Time)

1000m row
150 double unders
50 box jumps (24/20″)
50 kb swings (53/35#)