COFFS COAST CROSSFIT – CrossFit
Warm-up (No Measure)
5min to play with foot position.
100m L/R KB weighted front rack carry. Pick a challenging weight.
3x Push Press
2x Push Jerk
1x Dip and pause Split Jerk
increase the weight each round.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep
Metcon (AMRAP – Rounds and Reps)
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (50/35kg)