9am is a free Bring a Friend WOD.
10am is advanced CrossFit, information pills which we’ll start calling Team CFO training.
Workout of the Day
9AM Bring a Friend WOD
Push Jerk 95/65
Run a 400m after each round of pullups. That is 3 400m runs
10AM Team CFO
Build to a heaviest set of a Clean, information pills 1 Push Press,1 Push Jerk, 1 Split Jerk.
Push Jerk 165/115
I did this one at CFVB the other day. Efficient jerk technique will save the day.
Practice Muscle ups!