Friday

A.
Four sets of:
Overhead Squat x 2 reps
Rest 2-3 minutes between sets
B.
Every 90 sec, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuC.

2 Rounds
400m Run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes to Bar
10 Handstand Push Ups
5 Bar Muscle-Ups