Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 PVC Passthroughs

10 OHS

10 Wall balls

Split Jerk

5 @60%

5 @62.5%

5 @65%

5 @67.5%

5 @70%

5 @60%

Metcon (Distance)

In 18 Minutes

Max Distance row*

*Complete 3 Dirty DB Complexes with 50/35’s every 2:00 beginning at 0:00

Dirty DB Complex, with 2 DBs: Deadlift, Clean and Jerk, Cluster. One head of each DB goes to the floor for each movement of the complex.

Metcon (No Measure)

3 rounds extra credit core

20 plank pull throughs

15 dynamic side planks each side

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