Crossfit 213 Downtown Los Angeles WOD 8/19/16

Friday:

Warm up:

     Shoulder Mobility/Pec Stretches + Split Jerk Technique

Strength/skill:

     Find a Heavy 4RM Split Jerk

Metcon:

For Time:

     X30 Back Squats (RX:135/95) (INT:75/55)

     X20 Pull-ups

     X10 Shoulder to Overhead (RX:135/95) (INT:75/55)

     X30 Front Squats (RX:115/85) (INT:75/55)

     X20 Pull-ups

     X10 Shoulder to Overhead (RX:115/85) (INT:75/55)

     X30 Overhead Squats (RX:95/65) (INT:75/55)

     X20 Pull-ups

     X10 Shoulder to Overhead (RX:95/65) (INT:75/55)

NOTES:

*With 1 Barbell.

*RX weight should be loaded in a manner that allows you to remove weight efficiently as the weight decreases. INT weight remains the same throughout the entire workout.