Thursday

CrossFit Kendall – CrossFit

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Weightlifting

Push Press + Split Jerk (5 Working Sets)

* 10-15 minutes *

Metcon (Time)

Rx

Teams of 2

15-20-25-30-25-20-15

Synchro Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

* 1 shuttle run equals 25ft down + 25ft back *

Metcon (Time)

Scaled

Teams of 2

10-15-20-25-20-15-10

Synchro Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

Metcon (Time)

Foundations

Teams of 2

5-10-15-20-15-10-5

Synchro Military burpees

3 Shuttle Runs (each) after each set of Up Downs

Accessory

Metcon (Weight)

Medball DB Flys

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight and stay the same across sets