Monday CrossFit

Centennial CrossFit – CrossFit

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Weightlifting

Split Jerk (5 x 3)

Behind the neck if comfortable. Start with it on your back like a Back Squat… This should help you use your legs to push the bar up and off your back… not rely on your ams.

Superset with 5 Strict Pull Ups after each set, then rest 2:00.

Metcon

Metcon (Weight)

Every 3:00 for 15:00

15/12 Calorie Row/Bike

10 Burpees over the Bar

5 Deadlifts (275/195)