CrossFit Cape Cod – CrossFit
Push Jerk (4-4-4-4)
work up to your heaviest set of 4 for the day.
If you are doing wodapalooza do a push jerk from the front rack then from the back. back and forth for 4 reps total. to help work on the bear complex transfer under heavy load.
3 Rounds For Time
30 power snatches 95/65
20 wall balls 20/14
10 Box Jumps 30″/24″
Metcon (AMRAP – Rounds)
Odd: 30 Seconds Of Strict Toes To Bars, Lower Smoothly
Even: 30 Seconds Strict Pull Ups (CTB If You Can Do 5+)
Make sure thumbs are wrapped around the bar on both movements.