8am Masters

12 rounds for time with a partner:

– 12 RKB swings

– 10 DB thrusters

– 200m run

 

*Partners will alternate after each movement.

 

9am CrossFit

For time with a partner:

– 2000/1600m row

– 150 wallballs (20/14)

– 1500/1200m row

– 100 pull-ups

– 1000/800m row

– 50 burpees over rower

 

10am Barbell – Clean & Jerk

A) 4 sets:

– 1 x 3-position clean + 1 x push jerk + 1 x split jerk

*Build from 55-65%.

 

B) 6 sets:

– 1 clean + 1 jerk

*Build 65-95%.

 

C) 3 sets:

– 3 x clean pulls at 100-105%

– 8-10 single arm DB strict press @ 20X1