CrossFit

STRENGTH

Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 8 sets.
– Goal is to beat weight achieved on 5/14 by 10#s.

METCON

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups

**WHITEBOARD BRIEF**

– Strength: This week we are performing the same complex as last Tuesday, except the goal today is to beat your previous weight by 10#s. Since we weren’t going for a max last time that should be very doable.
– Metcon: 
Today’s ”metcon” is intended to be light where you work for 30 seconds without stopping at a fast pace. Make no mistake, this workout will hurt though. Score today = total barbell rows completed. Shoot for 100+ reps.