CrossFit – Thursday, December 7th, 2017

Workout of the Day

-Weightlifting-

Front Squat + Jerk (push or split)

EMOM 7 minutes: Build to a heavy 2+1

80% x 2+1 x 3 sets (90 second clock)

-Conditioning-

“Jailbreak”

As many rounds and reps as possible in 10 minutes of:
3 Bar Muscle ups
5 Front Squats, 165/110
7 Burpee Box Overs, 24/20 (facing box)

Rest 2 minutes

For time:
35 Burpee Pull ups (bar 6” above reach)

-Accessory-

With a partner, alternate 3 rounds each of:
95/65 Overhead Walking Lunges, 40 feet straight

Post all results to Triib and/or comments

Community class at DT

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