CrossFit 201 – CrossFit

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Jerk Complex

Push Jerk + Split Jerk:

(% of Push Jerk)

(Hold split for 3 seconds)

1+1@70%

1+1@75%

1+1@80%

1+1@85%
if you feel good continue

building to a heavy 1+1

Metcon (Time)

Time Cap: 15 minutes

5 Rounds

5 Ring Muscle Ups RX+/ 2 Ring Muscle Ups RX

15 HSPU RX+/ 10 HSPU RX

50 Double Unders

*Scale MU’s with:

5 Jumping MU’s

or

5 Ring Dips (3 second hold at top)