1/3/2017 | Cable CrossFit

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Weightlifting

Split Jerk (5-5-3-3-2-2-1-1-1-1)

E2MOM
5 @50%
5 @55%
3 @60%
3 @65%
2 @70%
2 @75%
1 @80%
1 @85%
1 @90%
1 @95%

Metcon (1 Rounds for reps)

For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

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