By February 17, 2016wod

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.


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


15 Muscle-Ups

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