140721

Main – CrossFit

This is a Repeat of 140604

Weightlifting

1: Clean and Jerk (10 Minutes to 2RM then 1@95%, 1@90%)

Rack the Bar Then:

2: Split Jerk (3×1 @5-10lbs. Heavier than #1)

Conditioning

Metcon (4 Rounds for reps)

4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 Max Effort Ring Dips
1:00 Rest
Score your reps, note your row times