Crossfit WOD – “Split Jerk and Jump Ship”

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SPLIT JERK
5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

“JUMP SHIP”
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)

 

                                       

She has graduated and coming to class near you soon! April has completed her foundations course and will start joining the other CFF classes. She is a great mover and is excited to get started!

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