WARMUP
8 min AMRAP
1 min cardio
:30 Jump Rope
5 Step UPS/Jumps
10 DB Strict Press
Then…
BB Warmup + Push Press + Push Jerk
STRENGTH
Push Jerk from the Rack
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
WOD
For Time- STRICT Cap 25 min
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs 24/20
40 Double Dumbbell Push Jerks 50/35
200 Meter Farmer’s Carry 50/35
**You may need to share DBs. KBs are also allowed.
STIMULUS: Conditioning Threshold
OPTIONAL POST WOD
On the Minute x 9 [3 Sets]:
Minute 1: 30 Second Parallette L-Sit
Minute 2: Max Strict Handstand Push-ups*
Minute 3: Rest
*Choose a variation that allows for at least 10 reps
CrossFit Reserve 