CROSSFIT

SPLIT JERK SKILL

3 SETS*
5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

SEXY TRACTOR

3 SETS
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry 50’s/35’s, 35’s/20’s
30 Ab Mat Sit-Ups
500/400m Row or 25/20c Bike or 400m Run

-Rest 1:30 b/t Sets-
(Score is Time)

SPARK

STRENGTH

Sumo Deadlift for load:
#1: 5 reps

SHE’s SO SALTY

EVERY 3:00 x 4 SETS
25/20c Bike or 35/29c Row or 300m run + Max KB Sumo DL High Pull (70/53)|(53/35)

-Rest 1:30 b/t Sets-

(Score is Total Reps)