Saturday Bring a Friend!

23
Jun

Saturday Bring a Friend!

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
21-15-9
Push Jerk 95/65
Pullup
Run a 400m after each round of pullups.  That is 3 400m runs
 
10AM Team CFO
Jerk Cluster
Build to a heaviest set of a Clean, information pills 1 Push Press,1 Push Jerk, 1 Split Jerk.
 
Metcon
21-15-9
Push Jerk 165/115
CTB Pullups
I did this one at CFVB the other day.  Efficient jerk technique will save the day.
 
Practice Muscle ups!