Friday 9.15.17

Shotgun CrossFit 2012

Shotgun CrossFit 2012

Strength:
Every 2 minutes, for 16 minutes, complete (8 sets):
Set 1 – Split Jerk x 3 reps @ 65%
Set 2-3 – Split Jerk x 3 reps @ 70%
Set 4-6 – Split Jerk x 3 reps @ 75%
Set 7-8 – Split Jerk x 3 reps @ 80%


WOD:

5 Rounds:
Min 1:  Push Press 115/75
Min 2:  Burpee Box Jumps 24/20
Min 3:  Wallballs 20/14 @ 10 ft.
Min 4:  Rest

3 separate scores.  

Sc:  PP 95/65 or less;  step-ups;  reduce WB weight.

Mandi Reading