CrossFit Loyalty – CrossFit
Box Squat
* Set height to just below parallel.
* 1s full stop at bottom
On the Minute x 10:
2 Box Squats
Split 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
Clean and Jerk
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk
Alone Together (6 Rounds for time)
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike
Home Wod
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
…
Add (3) Reps Per Round
