CrossFit Lynchburg – CrossFit
Jerk Complex: (Power Jerk + 2 Split Jerks)
**Do a set every 2 minutes for 12 minutes**
Bench Press (Bench Press x 5 reps @ 85% of last week’s 5-RM)
**Do a set every 3 minutes for 12 minutes**
Metcon (Time)
7 min AMRAP
21-15-9
Chest to Bar Pull Ups
Hand Stand Push Ups
Scale to
Pull Ups
Hand Release Push Ups
(Repeat if finished before 7 min is up)
Then
800m Recovery Run
