Wednesday, March 25, 2015


10 x 2 Push Jerk @ 70%

2 Rounds:
1a) 10 barbell bent over rows
1b) 20 banded low rows

14:00 Amrap
60 cal row
50 burpees
40 thrusters (65/45)
30 pull ups
20 box jumps (24/20)
*If you finish, start over on the rower
*Courtesy of CrossFit Conjugate

Tip of the Day
The push jerk could be the key to your shoulder to overhead success.  The push jerk is the fastest way to rep through shoulder to overhead while saving your shoulders, which means more reps at one time.  Practice dropping under the bar quickly and cycling the 2 reps in the power portion as fast as possible.