Wednesdsy 061516

Wednesdsy 061516

Zoom CrossFit – CrossFit

Strength

Jerk (1 x 15 @ 45% )

Jerk (3 x 5 @ 65%)

Jerk (2 x 5 @ 75%)

Strength

Bench Press (1 x 20 @ 50%)

Bench Press ( 2 x 5 @ 65% )

Bench Press (3 x 3 @ 75-80%)

Strength

Back Squat (1 x 50 @ 65-70%)

Note: Does Not Need To Be Unbroken

Endurance

Metcon (5 Rounds for time)

5 x 25 Assault Bike Calories

[1:1 Ratio]

Accessory Work

Metcon (No Measure)

3 x 25 GHD SitUps

3 x 25 Back Extensions

1 x 100 Russian Twist (moderate)

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