Test Day

CROSSFIT

Weightlifting

Split Jerk

20min. to complete:
5 Sets:
5 Split Jerks
immediatley into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

Metcon

Peanut, Butter, and Jelly (AMRAP - Rounds and Reps)

15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 70/50
8 Box Jumps 30/24"

SWEAT!

Metcon (No Measure)

20min. to get as far as possible...
2-4-6-8-10...
DB Squat Cleans (50/35)
30 Wall Balls (20/14lb.)
100m Farmer Carry 70/53 *each hand

5min. rest

For Time:
30-20-10
Cal Bike
DB Deadlifts 70/50s
DB Russian Twists (L+R=1) 35/25
*15 min time cap