Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
3: Power Jerk + Jerk Grip OHS (4×3+3 @ up to 80% of 1RM Jerk)
Conditioning
5: Metcon (Time)
3 Rounds for Time
50m sled drag (100/75)
20 KBS (53/35)
50 UB DU
10 FS @ 60% of Clean Max
You must do all your double unders to move on. There will be a 15-minute time cap for those stuck on double unders. I will allow you to put the double unders last if you think you will not pass them.
Time cap for the workout for those struggling with doubles, 20 minutes.
Level 4 competitors, you must do all your sets UB. If you mess up, you must start over.
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