9/29/15

9/29/15

1. Strength (start by:20)
1RM Jerk

2. Conditioning (start by :35)
AMRAP 12:
10 Jerks (III-135/95, II-115/80, I-95/65)
10 T2B
30 Double Unders (2:1 SU)

3. Rowing (start by :50)
100 Calories NOT for time

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LEVEL III:
1. 20 Rep Benchmark for weight (start by :20)
20 Rep Max Thruster – no “thrust-a-jerks” allowed.

2. Conditioning (start by :30)
AMRAP 12:
10 Jerks, 135/95
10 T2B
30 Double unders

3. Odd Object Conditioning (start by :50)
120′ OH Barbell Walk with hanging KBs - Snatch grip (Men-55lb KB each side, Women-35lb KBs) *use green or blue bands to attach
(http://www.crossfitglenmore.com/.a/6a00e553ff5b26883401b7c75a20b1970b-pi)

4. Lower Body Pull (start by :55)
5 minute Sled Push for max distance, bodyweight – heels must stay down and must be inside on turf (consider wall to wall as 15 meters)