September 29, 2014
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Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (Time)
10-8-6-4-2 of:
Squat Clean (135/95)
Pull-ups
~immediately into,
2-4-6-8-10 of:
Push Jerk
Pull-ups
The same power principles in this video about the “Push Press” apply to the “Push Jerk” as well.
Good info for tonight!
