Push Press, Power Jerk, Split Jerk, Pull-up, Push-up, Bent Over Row 04.05.2016

Seaward CrossFit – CrossFit

ALL: Push Press + Power Jerk + Split Jerk (5 working complexes, all heavy. )

*6-12 strict pull-ups between each working complex

ALL: Metcon (5 Rounds for reps)

5 rounds

10-15 push-ups (perfect)

0:30 rest

5-8 supinated bent over row (as heavy as perfect allows)

1:00 rest

*Better quality movement and heavier row are bigger priority than high reps.

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