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CrossFit Manayunk – CrossFit

Jerk [ from rack ] (8×1 set @70%)

1 Set =

Push Jerk

Push Jerk

split Jerk

*Rest Should be no more than 2 mins*

Time : Metcon (Time)

For Time 15 Min Cap

9-15-21-15-9

Pull ups (7 Strict Each round No Kipping..Fully Strict)

thrusters 75/55 (105/70)

* every break on thrusters drop and do 3 burpees*

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