CFD – CrossFit
Split Jerk (3-3-2-2-1-1-1)
If your Push Jerk is stronger/more efficient use that today.
End with a heavy single for the day
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