CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

Overhead Squat (@3111; 3-5 x 5; Rest 2 minutes)

B.

Dumbbell or Kettlebell Row (@30X1; 6-8 ea side x 3; Rest 90 seconds)

+

Metcon (Time)

3-4 Rounds @80% Effort

16 Alternating Dumbbell Snatch (50#/35#)

8/10 Ring Row

20/30 Double Unders

Performance

A.

Overhead Squat (@3111; 5,5,5,5; Rest 2 minutes)

B.

Dumbbell 3 Point Row (@20X2; 6-8 ea side x 3; Rest 90 seconds)

+

Metcon (Time)

4-5 Rounds @85% Effort

16 Alternating Dumbbell Snatch (50#/35#)

6/8 CTB or 8 Pull-Up

30 Double Unders