Wednesday

Half  way point.  Here is what we got going on today.

 

Wednesday CrossFit
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Warm-up
10 PVC Split Jerk
10 Pass Throughs
10 Box Jumps
10 Push Ups
3 X  Through
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Weightlifting
Split Jerk (Take 20-25 minutes to build to today’s heavy 1RM)
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Metcon (3 Rounds for reps)
For Max Reps:
3 Minutes of Concept  Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)