split jerk 1 rm wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length walking lunge

1 length burpee broad jumps

1 length bear crawl

1 length crab walk

conditioning:

2 rounds

5 left arm db split jerk

10 squats

5 ring arm db split jerk

Weightlifting

Split Jerk (1 rm)

Metcon

Metcon (Time)

6 rounds for time

10 deadlifts (185/125)/ 5 tire flips

10 ring dips

100 meter run