Mar. 5th, 2014 - Wednesday

Parkland

Warm Up

CrossFit Musical Chairs

Technique

The Split Jerk 

Conditioning

12 Minute AMRAP

400m Run

2 Wall Walks

8 Goblet Lunges (70#/53#)

16 Split Jerks (PVC)

SUBU / North Shore

Warm Up

CrossFit Musical Chairs

Strength

1a) 3 x 5 – Push Jerk @ H.P.

*rest 60-90 seconds

1b) 3 x ME – Chin-ups

*rest 60-90 seconds

Conditioning

12 Minute AMRAP

400m Run

2 Wall Walks

8 FR Lunges (155#/105#) / (205#/125#)

4 Split Jerks (155#/105#) / (205#/125#)