CROSSFIT

PUSH JERK

5 X 2

*All Sets should be Heavy. Bar comes from the rack.

FREEDOM TO CHOOSE

ON A 15:00 RUNNING CLOCK…
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining…

*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

(Score is Meters)

SPARK

STRENGTH

3 SETS
16 Alt. Strict Hanging Knees to Chest
20 Straight Arm Banded Lat Push-Downs

-Rest As Needed b/t Sets-

(No Measure)

PUT A RING ON IT

2 SETS
AMRAP x 8 MINUTES*
18 Single DB Alt Thrusters (50/35)|(35/20)
12 Toes to Bar
6 DB Renegade Rows (50/35)|(35/20)

-Rest 2:00 b/t Sets-

*Reset at the beginning.

(Score is Lowest Rounds + Reps)