WOD

CrossFit

Strength:

JERK
8 sets
1 Push Jerk + 1 Split Jerk
(Start at 50% and build by feel)
Rest 1:00 between sets

5 x 2
Split Jerk 80-85%

Followed by:

For Time:
60/40 Calorie Assault Bike or Row
50 Wall Ball Shots 20/14
40 Alternating Dumbbell Snatches 50/35
30 Pull-Ups
20 Handstand Push-Ups
100 Double Unders

RX+: 30/20 WB, C2B Pullups, Strict Deficit HSPU 2″/0″

Time Cap – 20:00

Phoenix Fit

Strength/Skill

3 sets
100 ft farmer/waiter carry
44/26 waiter carry, 55/35 farmer carry

Followed by:

Every 4 min for 20 mins
20/15 cal assault bike
20 DB Snatch
10 burpees