By Matt Posted On October 13, 2017 Categories : WOD

13/10/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Stretch Hip Flexors, Front Rack & Wrists

5 Shoulder Press (In Split position)

5 Behind the neck Shoulder Press

5 Behind the neck Jerks

5 Tall Jerks

5 Split Jerks

Split Jerk (10 x 1)

Perform 10 single reps, every 90 seconds, for 15 minutes. Begin around 50% of your current 1RM, record your heaviest lift. Only increase weight if your mechanics and footwork are correct.

Metcon (Time)

For time:

25 Thrusters

20 Pull-ups

20 Thrusters

15 C2B

15 Thrusters

10 Bar Muscle-ups

Rx = 42.5kg / 30kg