July 22, 2021

United Performance Fitness and Training Center - CrossFit

Split Jerk (EMOM x 5: 3 Tall Split Jerks )

1 @ forhead/chin/chest

https://www.youtube.com/watch?v=73FaVLLZJo8

Split Jerk w/ 2 sec pause in dip + 2 sec pause in split (EMOM x 5min - 1 split jerk w/pauses)

Metcon (Calories)

Machines Are Hard:

1 set on each machine for max calories on each:

30 sec Max Effort for Calories

Rest 30 sec

4 min for Calories

Rest 1 min/Rotate machines

*Bike Erg

*Ski Erg

*Row Erg

*Calories during 30 sec window are worth double.