Friday – 11/27/20

CFD – CrossFit

Weightlifting

Split Jerk (3-3-2-2-1-1-1)

If your Push Jerk is stronger/more efficient use that today.

Increase weight

End with a heavy single for the day

Every 2:00

Metcon

Metcon (Time)

For time

3 Rounds

12 Overhead squat [135/95#]
21 Pull up

24 Box jump overs [24/20″]
OHS should be a challenging weight. Ideally done unbroken, but two sets is acceptable.

Pull up scale: pull ups w/ no more than a green and red band; jumping pull ups

Box jump scale: step ups

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