BayWay CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

5 SETS*

2 Push Jerk

+

3 Split Jerk

*Start moderate and build to heavy set with perfect mechanics.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk

15/12 Cal Row

RX: 115/75

RX+: 155/105

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)