Flaming Gorge CrossFit – CrossFit
Finding your 5 rep max PJ shouldn’t take more than 10 mins. The entire PJ work shouldn’t take more than 20 mins.
Push Jerk
Work up to a heavy set of 5 Push Jerks from floor.
Then….
Metcon (Time)
For Time:
30 Push Jerks in unbroken sets of 5 @ 80% of what you just worked up to.
(From floor)
Metcon (Time)
3 Rounds for time:
15 OHS 115/75
15 Box Jump Overs 24/20
Then…
15 Muscle-Ups
