WOD

CrossFit

Strength:

Split Jerk
In 25 minutes, build to a 1-RM Split Jerk

Followed by:

2 Rounds:
25 Power Snatch 95/65
25 Toes to Bar

Phoenix Fit

Strength:

5 sets
10 DB Bench Press
Tempo 31×1*
*3 seconds count down, 1 second pause at chest, eXplode up, 1 second count at top

Followed by:

EMOM 14
Min 1 – 5 Renegade Rows + 10/10 Alt Lunges
Min 2 – 150M Run

Finisher:

3 sets
20/20 Flutter Kicks (plate held at lockout)
20/20 Russian Twists

*Kicks should be controlled and 6″ off of ground, legs extended