5 min amrap

Warmup-gymnastics

Skill-gymnastics

Strength-

10×1 clean add 7#

WOD-

5 min amrap:

3 push jerks (Rx-135/95) (CT-185/135)

9 box jumps (Rx-24/20) (CT-30/24)

1 min rest

3 min amrap:

max du

1 min rest

5 min amrap:

3 push jerks (Rx-135/95) (CT-185/135)

9 box jumps Rx-(24/20) (CT-30/24)

Related Posts

  • 12 min AMRAP
    Squat 3×5 @ 80% Then 12 min AMRAP 15 wallball (20/14) 15 GHD sit-ups 15
  • CrossFit Total 2
    CrossFit Total 2 1 Clean 1 Bench Press 1 Overhead Squat aka: “The Other Total,”
  • “Endless Fran”
    Max Effort – Hang Snatch + 1 OHS Then “Endless Fran”
  • 4RFT
    Either make up Diane, or 4RFT 20 wallball 20 swings (1.5/1.0) 20 KB over burpees