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)

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