30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288


October 23, 2014

Main – CrossFit

“Responsibility is accepting that you are the cause & the solution of the matter.”

CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Push Jerk (Build to a heavy single)

Paused Front Squat (3×3 @70%)

Metcon (No Measure)

EMOM: x10

Odd: 7 Push Jerks

Even: 40s Plank Holds
Push Jerk weight should be 60% of your heavy single

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