November 8,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Jerk Tech Work:

A. EMOM x 10: 3 Heaving Jerk Balance – light load,working foot work/press under bar

Split Jerk (8 heavy singles; rest 1 min b/t reps)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

5 Strict Pull-Ups

7 Hand Release Push-Ups

9 DB Push Press – 50/35# per hand

12/9 Cal A/B