4/30/20
CrossFit Loyalty – CrossFit
Box Squat (On the Minute x 10:)
* Set height to just below parallel.
* 1s full stop at bottom
2 Box Squats
Clean and Jerk
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
(On the 12:00)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Deep Clean (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
Home WOD
Metcon (Time)
4 Rounds:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)