WARMUP
3 min cardio
1 min jump rope
10 Air Squats
10 Sit-ups
10 Russian KBS
Barbell Warmup + Clean & Jerk
STRENGTH
10 min EMOM
1 Clean & Jerk
WOD
STRICT 12 min Time Cap
50 Double Unders
40 Russian KB Swings 50/35
30 Sit UPS
20 Wallballs 20/14
10 Attempts – Clean & Jerks (athletes choice on weights)
**Score is the total combined weight of all 10 Clean & Jerks. Any failed attempts count as 0lbs in your total. You only have the 10 attempts. Scale the reps accordingly, so you have at least 5 minutes for the Clean & Jerks. For example: lift #1 is 65#, lift 2 is 0, lift 3 is 65#,… score is 130 so far, adding each lift to your total.
OPTIONAL POST WOD
500m Row or Ski
CrossFit Reserve 