Pamela Jo
10/03/2014
10/07/2014
10/06/2014

10/06/2014

Main – CrossFit

Skill Work

Double-Unders

Metcon

Metcon (Weight)

6 minutes to find max weight for 1 complex of:

Deadlift+Power Clean+Front Squat+Jerk

*Do not drop the bar; OH grip for DLs.

Metcon (AMRAP – Reps)

AMREP 9 minutes

Barbell Complex @70% of max:

Deadlift+Power Clean+Front Squat+Jerk

*each complex = 1 Rep

Optional Accessory Work

Push Jerk (5×3 Heavy Triples)

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