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CrossFit (Performance)
A.
Take 20-25 minutes to build to today’s heavy Split Jerk

B.
For Max Reps:
3 Minutes of Rowing for Calories or Assault Bike
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/85 lbs)

CrossFit (Fitness)
A.
Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

B.
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Dumbbell Thrusters