Turn2CrossFit – CrossFit
Warm Up
Row/Bike/Ski 3 mins
2 rounds:
20 banded pull aparts
10 Lu Raises
5 EA arm upside down kettle bell flies.
2 Rounds:
5 Strict Presses
5 Jerk Dips
5 Push Press
5 Split Jerks
2 x 6 min EMOM
1st EMOM: 2 Jerk Balance+2 Tall Jerk
2nd EMOM: 2 Behind the neck Jerks
Split Jerk+Split Jerk+Pause Split Jerk (Weight)
Perform 2 Split Jerks and on 3rd split jerk pause 3 seconds in bottom of dip.