CrossFit Workout of the Day

A. Push jerk + Split jerk
e2m for 4 minutes
1+2
e2m for 8 minutes
1+1
– end heavier than the past two weeks

B. e3m x5 rounds
10 deadlift @ 45-55%
10 t2b
35 double-unders

intent – strength speed + midline focus
– 2.5m timecap each round. work should be consistently by 2m or prior to.

– deadlift load should be a load which can be cycled moderately quick and completed unbroken, or almost unbroken for all 5 sets.

C. 3 sets
10 banded bird dogs each side