05/17/2017

CrossFit On Track – CrossFit

Split Jerk (Heavy Single)

Deadlift (Heavy Single)

2k Row (Time)

Max Effort 2k Row

The Mess (Time)

“The Mess”

For Time

Buy-in: Both partners accumulate a total of 70 burpees, working at the same time

…then…

Build to 1RM Split Jerk

…then…

Accumulate 70 Wall Balls, working one at a time

…then…

Build to 1RM deadlift AND Row 2k m for time (pick one for each partner)

…then…

3 Rounds each, full round relay

10 Box Jumps Overs – 24/20

10 Push Ups

…then…

Row 2k m AND build to 1RM Deadlift (whichever you hadn’t already done)

…then…

Cash-out: Run 600m Together
Make sure you follow the time caps for each compenent to limit your efforts on the 1RM Jerk and Deadlift

Either go for the heavier weights or get a wicked time on the WOD and enjoy the cardio!!

By | 2017-05-16T23:28:03+00:00 May 16th, 2017|Workouts|Comments Off on 05/17/2017