Push Press, Jerk, Run, HSPU, PU 11.29.2016

Seaward CrossFit – CrossFit

ALL: 3 Push Press + Power Jerk (10:00 3 push press + 1 jerk to heavy complex )

ALL: Metcon (AMRAP – Reps)

4 rounds

400m jog

max rep HSPU (begin each set with strict for as long as possible, then move to kipping)

max rep pull-up (begin each set with strict for as long as possible, then move to kipping)

3:00 rest

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