STRENGTH: 15 min to build to a Heavy Complex of:
1 Power Clean + 2 Split Jerks
WOD:
12 – 9 – 6 reps Shoulder to Overhead (70/50)
50-50-50 reps Double Unders
-Rest 2:00-
21-15-9 Shoulder to Overhead (50/35)
50-50-50 Double Unders
For time
HIIT & RUN
a) Row 1000/800 AQAP (5 min cap)
WOD: E3mins for 5 sets
15 DB Push Press
20 DB Slides
Max Double Unders in remaining time
rest 1 min between sets
the CROSSFIT OPEN STARTS NEXT FRIDAY and runs for 3 weeks – you can sign up online @ www.games.crossfit.com or just come down and jump in a team and battle it out!!