CFD – CrossFit

Weightlifting

Push Jerk (3-3-3-2-2-1)

Every 2 minutes

Focus on receiving the bar with straight arms

Metcon

Metcon (AMRAP – Reps)

AMRAP in 6 min

3-6-9…

Push jerks 155#/105#

Box Jumps 24″/20″

30 double unders

-Rest 3 min-

Wherever you finish in the AMRAP, perform in reverse for time
The double unders reps stay the same each time. Only the reps for the push jerks and box jumps increase.

Record repitions for the first part and time for the second part

Modifications:

Box jumps – decrease the box height; step ups

Double unders – 1/2 “struggle” unders; 1x single unders